Assault Bike

2 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Strengths – Squats

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

20 Min EMOM (Partner – You go, I go)

• :20 Sec Assault Bike / C2 Bike
• 2 Med-Ball Ground-to-Overhead (100/80)
• 5 Wall Balls (20/14)

Workout provided by Coach Garvin. The original version is for an Individual with a 30/20 wall ball.

2 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Strengths

• 5 Deadlifts (135/95)
• 5 Deadlifts (135/95)
• 5 Deadlifts (185/115)
• 3 Deadlift (225/ 155)
• 3 Deadlift (315 / 215)
• 2 Deadlift (365 / 240)
• continue with incremental 2 or 1-rep warm-up sets until
• 1 x 5 work set

For Time (partner – split repeats equally)

• 36, 28, 20
• Assault Bike Cals
• 18, 14, 10
• Heavy Med-Ball to Shoulder (100/80)

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 clean and Jerk. (2 rds x 45/35, 1 rd x 95/65)

Strengths

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

For Time

• 15 Clean and Jerks (115/90)
• 30 Cal Assault Bike
• 15 Clean and Jerks. (115/90)

We may change this to a partner workout.

4 rd Warm-Up

• 1 x 1 inchworm + 2 shoulder tap push-ups
• 5 air squats
• Bar Bell Warm-up (45/35, 45/35, 95/65, 115/80)
  • 5 deadlifts
  • 3 hang cleans
  • 2 push press
• 5 cal Assault Bike

5 rounds – Every 2 minutes, complete

• 12 – deadlifts. (115/80)
• 9 – hang power cleans
• 6 – Push Press
• Max Cals on Assault Bike

Partner — One partner works while one rests

2 round Warm-up

• 10 Air Squats
• 5 push-ups
• 5 Barbell Thrusters

For Time (10 min cap)

• 40 Wall Balls (20/14)
• 40 Air Squats
• 40 Push-ups
• 40 Wall Balls (20/14)

5 minute Rest

3 Rounds

• 12 Goblet Squats (35/35)
• 1 minute of Rest

Core Tabata

• 2 x Plank hold
• 2 x Russian Twist
• 2 x Superman Holds
• 2 x Sit-ups

3 round Warm-up

• 5 inch warms
• 10 Air Squats
• 20 Jumping Jacks

5 rounds of

• 20 cal Assault Bike
• 10 Ring Rows
• 20 Box Step-ups
• 10 Seated KB/DB Shoulder Presses (35/25)
• 20 Cal Ski Erg
• 10 Wall Balls (20/14)

2 round Warm-up

• 1 minute Assault Bike (light to medium pace 45 – 60rpm)
• 30 Jump Ropes
• 2 rounds of
  • 10 Sit-ups
  • 5 Empty Bar Pulls Ups

15-minute AMRAP (provided by Linchpin)

• 600m or .4 mile (Assault Bike)
• 60 Jump Ropes
• 30 Sit-ups
• 20 Push Press (75/55)

AB Tabata

• Plank
• Bicycle Crunches
• Russian Twists
• Leg Raises

Perform each exercise for 2 rounds before moving to the next.

3 round Warm-up

• 10 Air Squats
• 10 Push-Ups
• 10 Sit-Ups

3 Round of Strength

• 15 Kettlebell Swings. (Pick your weight)
• 12 Deadlifts
• 9 Goblet Squats

3 Rounds Cardio Intervals

• 3 minutes on Assault Bike (36/30 cal goal)
• 1 Minute rest between

Core Tabata (4 rounds 20 seconds work, 10 seconds rest) Alternate

• sit-ups
• leg raises

10 min Warm Up

For Time

• 50 Pull-Ups
• 50 Snatches 95/65
• 50 Cal Assault Bike

Segment as needed

Basketball

1000 AB Cals For Time Alt EMOM (team of 4)

• minute 1: Max cal Assault Bike
• minute 2: 15 Sit-ups
• minute 3: 15 Push-ups
• minute 4: Rest

Repeat until 1000 cals are reached.

An athlete starts at each station.