Tuesday, June 23, 2020
MainA. 3 rounds for load/quality; 10 DB floor press per arm/20 total10 DB bent over row per arm/20 total B. Then,Assault bike 5k for time... Read More
Monday, June 8, 2020
MainEMOM – goal today is a steady state pace that allows you to complete work across 10 sets. 10 rounds (30 min):1. 10-15 box jump... Read More
Friday, March 20, 2020
5 rounds for max reps of: max rep Assault Bike Calories max rep Double Kettlebell Deadlifts, pick load 2 person teams- I go/ You go... Read More
Thursday, March 5, 2020
Complete as many rounds as possible in 20 mins of: 12 Assault Bike Calories 15 Dumbbell Renegade Rows, pick load 30 Dumbbell Farmers Carry Walking... Read More
Friday, February 28, 2020
3 rounds for max reps of: max rep Assault Bike Calories, 1 min Rest 1 min max rep Burpees, 1 min Rest 1 min max... Read More
Wednesday, February 12, 2020
AMRAP 15 mins: Assault Bike Calories, Single Arm Dumbbell Push Press and Double Kettlebell Front Rack HoldsComplete as many rounds as possible in 15 mins... Read More
Friday, January 3, 2020
2 rounds for max reps of: max rep Assault Bikes, 3 mins max rep Alternating Single Arm Dumbbell Snatches, 2 mins max rep Rows, 3... Read More
Tuesday, December 24, 2019
Every 2 mins for 40 mins, alternating between: Assault Bike Row Ski Erg Jog 2 min per piece x 5 rounds= 40 min/ 3 min... Read More
Tuesday, November 26, 2019
Every 8 minutes for 24 minutes:1 round of25 Bike Calories8 Power Clean (135#/95#)500m Row20 pullups *scaled to complete rounds in less than 8 minutes. Rest... Read More
Wednesday, November 20, 2019
Test day #5:1. Overhead squat 1RM2. AMRAP 5 minutes of Assault Bike calories