"Assault Bike Races"

Daily Programming

Warm Up (Complete):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Lateral Shuffle
  • Quick Feet

Then...

Assault Bike Battles (Best 3 of 5)


Performance

Strength (3-3-3-3-3):

  • Back Squat
    * Try adding 5# from last week *

Met-Con (For Time):

  • 50 Double Unders
  • 25 Deadlift (135/95/55)
  • 50 Double Unders
  • 25 Hang Clean
  • 50 Double Unders
  • 25 Front Squats
  • 50 Double Unders
  • 25 Shoulder 2 Overhead
  • 50 Double Unders

Fitness

Strength (8-8-8-8-8):

  • DB Front Squat
    * Try adding 5# from last week *

Met-Con (For Time):

  • 100 Jump Rope
  • 25 DB Deadlift
  • 100 Jump Rope
  • 25 DB Hang Clean
  • 100 Jump Rope
  • 25 DB Front Squats
  • 100 Jump Rope
  • 25 DB Shoulder 2 Overhead
  • 100 Jump Rope

Mobility (NFT):

  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Twisted Cross
  • Downward Dog
  • Seated Front Fold
  • Foam Roll

Express

Warm Up (Complete):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Lateral Shuffle
  • Quick Feet

Then...

Assault Bike Battles (Best 3 of 5)

Met-Con (For Time):

  • 100 Jump Rope
  • 25 DB Deadlift
  • 100 Jump Rope
  • 25 DB Hang Clean
  • 100 Jump Rope
  • 25 DB Front Squats
  • 100 Jump Rope
  • 25 DB Shoulder 2 Overhead
  • 100 Jump Rope

Mobility (NFT):

  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Twisted Cross
  • Downward Dog
  • Seated Front Fold
  • Foam Roll