Monday
A. Backsquat 65% x 5 75% x 5 85% x 5 B. Assault Bike 50 calories for time
assault bike
Thursday
Tabata Bike Test Day 3: Squat A. warmup back squat (20 min total) 1. positions/empty bar 2. 5 x light load, 4x building, 3x mod load, 2x heavy 3. within 5 attempts build to todays solid, good position single B. Tabata assault bike (total calories) 20 on x 10 off x 8 rounds. (4 min
Tuesday
Teams of 3: 1 works @ time, rotate when needed AMRAP 18 min: 100 cal assault bike 80 situps Rx: GHD. Sc: straight leg abmat 60 pullups 40 alternating DB snatch Rx: 50/35. Sc: 35/20
Tuesday
Teams of 3: 1 working at a time: AMRAP 20 min: 50 wallball 50 russian KB swing 50 calorie bike
Wednesday
Team WOD Teams of 3: 1 works at a time, alternate athletes whenever needed 50-40-30-20-10 reps for time: Assault bike calories Chest-bar/chin over bar pullups GHD/abmat situps
Tuesday
Team WOD: Five sets for max reps of: 60 seconds of assault bike (for calories) 60 seconds of Burpees 60 seconds of Box Jump overs (24″/20″) Rest 60 seconds teams of 3-4, one teammate following the preceding on the top of each minute.
Monday
Team WOD: 3 person teams; one person working at a time, rotate when needed; 5 rounds: 15 min total Min 1: Max reps Cal. assault bike Min 2: Max reps pullups Min 3: Rest
Tuesday
Team workout: In teams of 3, with only one teammate per station, complete as many rounds and reps as possible in 20 minutes of: Station 1 – 25/20 Cal bike Station 2 – 30/20 Push-Ups Station 3 – 30 Russian Kettlebell Swings
Tuesday
A. Four sets of: Romanian Deadlift x 8 reps each leg L-Sit x 60 seconds (if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible) Rest 60 seconds B. Five sets for max calories of: 45 seconds of Assault Bike Rest 75 seconds *partner 1 goes for 45
