Assault Bike

Objectives of Today’s Training

• Build Pulling Strength
• Push-up Endurance
• Cardio Endurance

Workout-1

Strength

Deficit Deadlifts

• 5 x 5 increase weight each round

Workout -2

For Time

• 4-rounds
  • 25/20 cal Assault Bike
  • 50 Air Squats
• buy out: 100 hand-release push-ups

Objectives of Today’s Training

• Test Cardio Endurance
• Increase deadlift strength
• Practice Handstand Push-ups

Workout -1

2 Rounds

1 min of max calories on each
Your score is the total calories

• Rower
• Bike Erg
• Assault Bike
• Air Runner
• Versa Climber
• Ski Erg

Rest for 6 minutes between rounds

Workout-2

8 Rounds

• 5 deadlifts (increasing weight
• 5 Handstand Push-ups

Objectives of Today’s Training

• Improve Handstands
• Increase Pulling Strength
• Improve aerobic capacity

Workout -1

11 min EMOM

• 1 Wall Walk +
• 2 Sumo Deadlifts (increase weight each round)

Workout-2

4 Rounds For Time

• 25 Cal AB
• 21 KB Swings (53/35)
• 12 Pull-ups

My goal is to push harder than normal on the bike. I can ride comfortably around 60-63rpm, so I want to push it up to 65-70rpm.

Objectives of Today’s Training

• Establish max deadlift
• Build core strength
• Improve aerobic capacity

Workout -1

15 min

• Establish 1 RM Deadlift
• complete 30 weighted knee raises

Workout-2

For Time

• 100 Cal Row
• 80 Cal AB
• 60 Wallballs (30/20)
• 40 Lunges with the ball
• 20 Ball-Facing Burpees

Objectives of Today’s Training

• Increase pressing strength
• Improve lockout position for snatches
• Increase lactic threshold
• Improve movement on the bar

Workout -1

8 Rounds

• 5 knees-to-elbows
• 5 sots press
• 5 bench press

Increase weights for 3 working sets

Workout-2

25 min Assault Bike

• Achieve maximum bouts of 30 seconds at 80/65 rpm for

Objectives of Today’s Training

• Improve power production and movement patterns for the clean and jerk.
• Increase raw strength with deadlifts and pushups.
• Increase vo2 max (endurance) with interval training
• Work on gymnastic movement using the rings and handstands

Workout -1

15 min EMOM

• Macho Man Complex (increase weights)
  • 3 Power Cleans
  • 3 Front Squats
  • 3 Push Jerks

Use the first few rounds as a built-in warm-up, and increase to a challenging weight for 3 to 5 rounds.

Move immediately into the next workout. If you need to warm-up your deadlifts, do so efficiently.

Workout-2

9, 7, 5 For Time

• Deadlifts (315, 365, 395-405)
• Handstand Pushups

The deadlifts should be at a high intensity. Make them challenging at 70%, 80%, 85-90% of your 1 rep max.

Workout-3

20 min Alt E2MOM (partner)

• 2:00 min on an Erg at 1000/700cal/hr pace (Rower, Ski, or Bike)
• 10 toes-to-rings while partner is on Erg.

The pace of the Erg should be challenging enough to raise your heart rate to a racing level. After you complete the 10 toes-to-rings, use the remaining time for recovery.

If you do not have rings, then do toes-to-bar. If you need to modify, change it to knees-to-elbows, knees-to-waist, v-ups, or sit-ups.

Workout -1

Warm-up (accumulate)

• 300ft on Versa climber on level 3
• 1:00 minute in the bottom of an overhead squat

Workout-2

8 Rounds

• 3 overhead squats (ascending weight)
• 2 L-sit pull-ups

Workout-3

For Time

• Bike 5 miles (8km) either on Bike Erg or AB
• Every 4th minute 12 med-ball squats (80/50) (6 squats with the ball on each shoulder)

Workout -1

15 min ALT EMOM

• 5 x Front Squat (225/155)
• 5 x Pull-ups (strict)
• 5 x Push Press (165/115)

Workout-2

2-Rounds
Alt 3 min of work on each with 1 minute of rest between.

• C2 Rower
• C2 Ski Erg
• C2 Bike or Assault Bike (68rpm/55rpm)
• Air Runner (a few ticks faster than your 5k pace)

Hold 1000/700cal per hour pace on C2 machines.

Active Recovery

20-minute Walk

• Maintain a pace of up to 70% max heart rate.

10-minute Assault Bike Ride

• Maintain a pace of up to 70% of max heart rate

12-minute AMRAP

• 10 Transverse Ball Lifts (80/50)
• Ball Carry 25 meters

Stand between two boxes set at 30″ inch height, and lift the ball from one box to your chest and then twist at the hips to place it onto the other box.

Workout -1

Alt Tabata (warm-up)

• Hang Cleans
• Thrusters
• Good Morning

Use an empty bar.

Workout-2

24-minute Alternating EMOM

• 4 Thrusters
• 6 Hang Power cleans
• 8 Shoulder-to-overhead
• 10 Deadlifts

Weight Scheme Per Round

95/115/125/3 x 135

65/75/85/3 x 95

Workout-3

10 Minutes (cooldown)

• Assault Bike (50-55 /45-50 rpm)