Assault Bike

Purgatory – For Time

• 50 Cal Devil’s Tricycle (assault bike)
• 50 Devil Presses (25/15)
• 50 Cal Devil’s Tricycle

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Bored? Here are a few articles for you.

4 Rounds for Time

• 25 x Sit-ups
• 2 x heavy Ball to Shoulder || or Power Clean. (150/80lb ball)
• 1 Down and Back KB Farmer Carry (Heavy)

Cash-out: 100 Cal AB

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  

• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach

Chipper Friday For Time

• 30 Cal Row
• 30 Squats (95/65)
• 30 Cal Ski
• 30 Hang Power Cleans (95/65)
• 60 Cal AB
• 30 Hang Power Cleans (95/75)
• 30 Cal Ski
• 30 Squats (95/65)
• 30 cal row

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  

• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach

Deadlift Workout (20min cap)

• 2 x 5 (135/ 95)
• 1 x 5 (185/ 125)
• 1 x 3 (225/ 155)
• 1 x 2 (275 / 185)
• 1 x 5 (315 / 215)

For Time (25 min cap)

• 3 Rounds For Time
  • 30/24 Cal Row
  • 30 Push Ups
• 3:00min Rest
• 3 Rounds for Time
  • 30/24 Cal Assault Bike
  • 30 Sit-ups

5 rounds of

• 10 DB Pivot Push-Ups (15/10)
• 10 Alt Renegade Rows
• 5 Frog Hops
• 5 Hang Cleans
• 5 push press
• 1 man maker

Chipper Teams of Three

• 1st Segment
  • 210/180 Cal Ski
  • 210 Weighted Lunges (50/30 use DBs or KBs)
• 2nd Segment
  • 210 Box Step-ups (24″/20″)
  • 210 Sit-ups
• 3rd Segment
  • 210 Air Squats
  • 210 Cal Assault Bike

Teams have to complete a segment before moving to the next. Two people are allowed to work at a time and can work on any combination of movements within the segment. Split reps as needed.

Knee Strengthening

• 25 x Tibialis Raise
• 25 x FHL Calf Raise
• 25 x Tibialis Raise
• 25 x KOT Calf Raise (each leg)
• 25 x Patrick Step (each leg)
• 5 x 5 x ATG Split Squats
• 30 x Elephant Walk (each leg)
• 60 Second L-Sit (or some variation)
• 60 Second Couch Stretch (Each leg)

21 min E3MOM

• 9 KB Deadlift (35s / 25s)
• 7 KB Cleans
• 5 KB Push Press
• Recovery Assault Bike Pace

3, 6, 9, 12, 15, 12, 9, 6, 3

• Assault Bike Cals
• Snatches (75/55)
• Dips

Every 4 minutes for 4 rounds

• 60 jump ropes or 40 plate step-ups
• 20/16 Cal AB Bike
• 10 alt 1 arm Dumbbell Snatches (50/35lb)

16 min AMRAP

• 1 RD Light DT (115/75)
  • 12 Deadlift
  • 9 hang cleans
  • 6 push press
• 15/12 Cal AB or 20/15 Cal C2 Bike

Squat Workout

• 2 x 5 (45/35
• 1 x 5. (95/65)
• 1 x 3 (135/85)
• 1 x 2 (185/125)
• 3 x 5 (225/155)

12 Min AMRAP

• 80/50lb Ball Carry (50m)
• 2 x Heavy Ball to Shoulder (150lb / 80lb)
• 20/16 Cal Assault Bike