Assault Bike

February 21, 2018
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Thursday, 2/22

Warm Up 3 Rounds 15 Band Good Mornings 10 Alt Bird Dogs 15 Mountain Climbers 5 Squat to Bootstrappers Met Con 2 rounds In 3 Minutes: Bike 30/20 Cals (under 2:00), Handstand hold remaining time Rest 3 Minutes In 3 Minutes: Row 30/20 Cals (under 2:00), Plank hold remaining time […]
January 22, 2018
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Tuesday, 1/23

Warm Up 3 Rounds 10 Spider Lunges 15 Band Good Mornings 10 Alt Samson Lunges 15 Jumping Jacks EMOM 20 Min (4x each) A) Row 15/10 Cals B) 15 KB Swings C) Assault Bike 15/10/5 Cals D) 15 Push Up E) 15 Box Jumps Rest two minutes, then Met Con, […]
January 18, 2018
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Friday, 1/19

Warm Up 3 Rounds 12 Squats 6 Alt T Push Ups 12 Alt Samson Lunges 6 Plank to Squat Prep: 2 Hang Hi Pull+2 Hang Power Cleans (bar only)+6 Alt DB Snatch (light) 6 Jump Squats 3 Hang Power Cleans (light)+ 3 Burpees+ 6 Step Ups 6 Jump Squats 3 […]
January 8, 2018
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Tuesday, 1/9

Warm Up 3 Rounds 10 Squats (Pause/Regular/Jumping) 15 Band Good Mornings 10 Alt Samson Lunges 5 Plank to Squat Met Con In Teams of 5 Every 8 Minutes for 5 Rounds each, follow the leader style Row 250/200 M 21 KB Swings 15/10/5 Cals Assault Bike 9 Burpees