Tagged as: ASSAULT BIKE

WOD 12.12.18 (M)

PRO/ROOKIES: Every 2 min for 24 min a.20/15 Cal Ski Erg, b.20/15 Cal Assault, c.100 DU/SU, d.200 m RUN.

HEAVY DAY

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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WOD 5.12.18 (M)

PRO/ROOKIES: For time 1500/1200 m Row Cap 6 min, TABATA Burpee Box Jump, 2 min REST, for time 1500/1200 m Ski Erg 6 min Cap, TABATA Assault Bike

HEAVY DAY

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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WOD 28.11.18 (M)

PRO/ROOKIES:
EVERY 4 min For 32 min
A. 12 cal Ski Erg + 400 m Run
B. 12 Cal Assault + 400 m Run
C. 50 DU/ 60 SU + 400 m Run
D. 30 Shoulder taps 40/30 Mountain Climbers + 400 m Run

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



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WOD 19.11.18 (MGW)

PRO/ROOKIES: 20 min EMOM – 1st 10 Dead Lift RX 100 kg, 2nd 12/9 Cal Ski Erg, 3rd 15/12 Hand Release Push Ups, 4th 12/9 Cal Assault Bike, 5th REST

HEAVY DAY

10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back lunges from step + 12 dumbbell bench press with rotation
3 trisets 10 Sumo Squat, 12 Pull Over, 10 dips



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WOD 31.10.18 (M)

PRO/ROOKIES: 30 min EMOM 1st 45 sec Max Cal Assault, 2nd 45 sec Max Cal Ski Erg, 3rd 45 sec Max Cal Row, 4th 200 m Run, 5th 1 min REST.

HEAVY DAY

4 Super Set 8 Front Squat + 2 Rope Climb
3 Super Set 10 Bulgarian split squat + 8 Pendley Rows
3 Super Set 8 Sumo Squat High Pull + 10 Strict Pull Ups
3 Super Set 15 Leg curl swiss ball + 20 GHD sIt Ups



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WOD 16.10.18 (MW)

PRO/ROOKIES: 20 min EMOM 1st 9 Hang Power Clean RX 60 kg, 2nd 9 Front Squat RX 60 kg, 3rd 9 Push Press RX 60 kg, 4th 12/9 Cal Assault, 5th REST

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



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Team WOD 2.10.18 (MG)

PRO/ROOKIES: 4 Team mates 25 min AMRAP 12/9 Cal Assault, 250/200 m Run, 12/9 Cal Ski Erg, 9/7 Burpee Box Jump

HEAVY DAY

4 Super Set 8 Front Squat + 2 Rope Climb
3 Super Set 10 Bulgarian split squat + 8 Pendley Rows
3 Super Set 8 Sumo Squat High Pull + 10 Strict Pull Ups
3 Super Set 15 Leg curl swiss ball + 20 GHD sIt Ups



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WOD 4.9.18 (MW)

PRO/ROOKIES: 20 min EMOM 1st 12/9 (men/women) Cal Assault 45 sec Cap, 2nd min 7 Snatch Pulls RX 50 kg, 3rd 4 Power Snatches, 2 Hang Power Snatches RX 50 kg, 4th 200 m Run, 5th REST.

HEAVY DAY

4*10 Back Squat
3*20 Farmer Loaded Lunges (10L/10R)
3*20 One leg glute bridges feet on step (10L/10R)
4 sets 10,8,8,6 Shoulder Press
3 super Set 10 High Pull + 15-12 Narrow grip push ups from parallets



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WOD 25.7.18 (MGW)

PRO/ROOKIES: 25 min EMOM 1st min 12/10 Cal Assault 45 sec Cap, 2nd 12 KB Swing RX 24 kg, 3rd 16 Goblet Lunges RX 24 kg, 4th 20/15 Sit Ups, 5th REST.

HEAVY DAY

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions



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WOD 20.7.18 (M)

PRO/ROOKIES: Tabata Battle Ropes alternating Jumps over the box, 2 min REST, 1000/800 m Run 6 min Cap, Tabata Assault Bike alternating, 2 min REST 1000/800 m Run 6 min Cap.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



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