assault bike

23 June 2019 - WOD

WORKOUT OF THE DAY

Engine Work

The Cardio Conga Line

In teams of 3, for 30 minutes:
400m Run
Max calorie bike/row in remaining time

* Partner 1 will start running at the start of every 4th minute, with teammates starting 1 minute later, see below:
- P1 starts running on 0, 4, 8, 12...
- P2 starts running on, 1, 5, 9, 13...
- P3 starts running on 2, 6, 10, 14


* When you get back from the run you jump on the bike/row until the partner behind you gets back, then they take over
* Each round, you should get approximately 30-60 seconds rest (depending on how fast the person behind is running!)


Specialist Sunday

A) Hang snatch high pull + Muscle snatch: 5 x 2+1

B) High hang snatch: 5 x 3

C) Back squat: 4 x 3 @ 85%


Barbelles Lifting Class

A) Strength: Bench Press
3 x 2 @ 80-92.5%

B) Gymnastics Strength
EMOM x 9
Min 1: 5-7 Chin/Pull Up Progressions
Min 2: 5-7 Dip Progressions

C) Accessory
EMOM x 12
Min 1: 10 Barbell Bentover Row
Min 2: 10 Seated Arnold Press
Min 3: 45 seconds alternating Landmine Rotation

16 June 2019 - dadWOD

Happy Father’s Day to all our dads and dads-to-be!

WORKOUT OF THE DAY

Engine Work

In teams of 2, complete as many reps as possible, as fast as possible of:
Movements:
Burpee to a target
Kettlebell swings (24/16 kg)
Wall ball (9/6 kg)
Dumbbell walking lunge
Calorie assault bike
* Partner 1 runs 400m while partner 2 completes burpees. When partner 1 returns they switch with partner 2 running 400m and partner 1 performing burpees.
* Partner 1 then runs 400m while partner 2 completes kettlebell swings, when partner 1 returns they switch with partner 2 running 400m and partner 1 performing kettlebell swings.
*...continue in this fashion until both partners have completed all the movements.

Scoring
* A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. 1 point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish. E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 > For finishing 60 seconds behind team 1 they receive a 30 point penalty (1 rep for every 2 seconds)

Specialist Sundays

A) Tall clean + hang clean
5 x 1+1
* Focus on speed under the bar

B) Push jerk
5 x 3

C) Clean pulls
4 x 3 @ 95%+

Barbelles Lifting Class

A) Strength: Sumo Deadlifts
4 x 5 @ 8-9 RPE


B) Strength / Accessory
B1) DB Floor Press: 3 x 10
B2) T Bar Rows: 3 x 10

C) Strength / Accessory
3 Rounds for Quality
10 x Barbell Hip Thrusts
10 x 1.5 Walking Lunges

08 June 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Every 2 minutes for 10 rounds:
2-5 Bar muscle-ups
1 Hang snatch + 1 Snatch
* Start around 50-60% and slowly build each round.

B) Every 2 minutes for 10 rounds:
10-15 Toes to bar
1 Hang clean + 1 Clean + 1 Jerk
* Start around 50-60% and slowly build each round.

C) Conditioning
In teams of 2, complete for time:
100 Calorie row
100 Handstand Push-Ups
* Rx+: 100 Calorie Assault bike
* Time cap: 12 minutes


Gymnastics Strength & Skill

A) Flexibility
2 rounds for quality:
30 Shoulder PVC pass throughs
10 Bridge-up
3 Skin the cat with 5-10 hold

B) Strength
10 rounds, for quality:
5 Strict Handstand push up
3 Strict muscle-up
10 Leg raise to 3 second L-hang

OR

10 rounds, for quality:
3 Handstand push up negatives to 1-3" deficit
5 False grip ring chin-ups
10 Leg raise to 3 second L-hang

C) Midline
3 Sets of:
15 Candlestick rolls
25 Hollow rocks
25 Superman rock


CrossFit

A) Gymnastics: Muscle-ups / Pull-ups

Every 2 minutes for 20 minutes:
1-3 Muscle-up

Or

Alternating minutes for 20 minutes:
1-5 False grip ring pull-up (Or strict pull-up or 3 negatives)
1-5 Strict ring dips (or 3 ring dip negatives or 5-10 push-ups)

B) Conditioning
In teams of 2 (or 3), complete for time:
100 Calorie row
100 Toes to bar
* Rx+: 100 Calorie Assault bike
* Time cap: 12 minutes

14 May 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning

4 minute AMRAP:
27 Calorie row (or 21/18 Calorie bike)
27 Kettlebell swings (24/16 kg)
27 Chest to bar pull-ups

- 4 minute rest -

21 Calorie row (or 15/12 Calorie bike)
21 Kettlebell swings (24/16 kg)
21 Chest to bar pull-ups

- 4 minute rest -

15 Calorie row (or 12/9 Calorie bike)
15 Kettlebell swings (24/16 kg)
15 Chest to bar pull-ups

12 May 2019 - Reminder: Online Mobility Workshop on Sunday!

Don’t forget to tune in Sunday evening to Coach Phil’s Online Mobility Workshop! We will be focusing on assessing and improving your ankle mobility. The link to the workshop will be posted in Slack.


WORKOUT OF THE DAY

Engine Work

"Rabbits Delight V.2"

* Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to run 400m.
* The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles.
* After both partners have completed a run and the first movement, the cycle repeats for the next movement


Calorie row
Dumbbell thrusters
Calorie Assault bike
Burpee box jump overs (24/20 in)

* A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties.
* One point will be subtracted from the team’s score for every 2 seconds they finish behind the first team that finishes


Specialist Sunday

A) Skill
Muscle snatch + Power snatch balance: 3 x 3+3 with empty barbell

B) Power snatch
Build to a 1 rep max

C) Snatch push press + Overhead squat
4-6 x 3+1 @ 90%+ of B


Barbelles’ Lifting Class

A) Snatch Grip RDL
4 x 6 @ 90-100% of Snatch

B) Accessory
B1) Banded Face Pulls: 3 x 15
B2) Seated Z Press: 3 x 8-10

C) Skill Work
Linking Toes to Bar

11 May 2019 - WOD

WORKOUT OF THE DAY

CrossFit & Competition Class

A) Team Workout!

In teams of 2-3, complete as many rounds and reps as possible in 18 minutes of:
15/12 Calorie row
18 Dumbbell snatch (22.5/15 kg)

Immediately followed by…

Overhead plate hold (20/15 kg)
– While next teammate completes the row and dumbbell snatches

Rest 2 minutes, and when the running clock reaches 20:00…

In teams of 2-3, complete as many rounds and reps as possible in 18 minutes of:
12/9 Calorie assault bike
12 Alternating arm dumbbell push press (22.5/15 kg)
* Non-working arm is holding dumbbell in the front-racked position while working arm performs push press

Immediately followed by…
Front racked kettlebell hold (24/16 kg)
– While next teammate completes the Assault Bike and push presses

Workout Flow
* The working partner moves through the first two “active” stations as quickly as possible, when they finish they immediatley commence the hold (either overhead or front-racked)
* The next teammate then starst their round.
* Team of 3: At all times one teammate will be working, one will be holding and one will be resting.
* Team of 2: No rest, #sorrynotsorry

27 April 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Gymnastics Skill Work: Bar Muscle-ups

EMOM x 7:
1-5 Bar muscle-ups

B) Conditioning: Team Training

In 14 minutes:

In teams of 2, each individual completes:
21-15-9 Wall ball (9/6 kg)
9-15-21 Pull up

In remaining time...

Set a 1RM for the complex
1 Clean + 1 Hang clean
* One bar per pair
* Ideally, work in a Male / Female pair


Gymnastics Strength & Skills

A) Flexibility

12 minutes, for quality:
2-3 Skin the cats, with 3 second hold at the bottom
1 minute couch stretch per side

B) Strength

15-20 minutes, for quality:
3-5 Strict wall facing handstand push-up
5-10 Strict chest to bar pull-ups
5 High box jump (stick landing)

For quality:
20 Wall climbs, with 10 second hold on the handstand

C) Flexibility (Round 2!)

2 rounds of:
20 Roll to pike stretch
20 Roll to pancake stretch
20 PVC pass throughs


CrossFit

A) Strength / Conditioning

Every 3 minutes for 15 minutes:
5 Deadlifts @ 70%+ of 1RM
5-10 Strict pull-ups
* Rx+: Strict chest to bar pull-ups

– Rest 5 minutes –

In teams of 3, 10 minutes: Max calorie assault bike or row

* Switch as needed
* Each effort should be 100% effort sprint


B) Accessory

4 Supersets:
10-12 Barbell bicep curls
10-12 Dumbbell skull crushers

24 April 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Practice

15-20 minutes : Handstand holds & handstand walking practice

B) Conditioning

Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:
2 minutes of rowing (for calories)
2 minutes of burpee box jump-overs (24/20 in)
2 minutes of assault bike (for calories) OR Double unders
400m Run

* If you want to work on double unders, switch the bike out.
* Nasal breathing only, gears 1-3
* You will have approximately 2 minutes rest every 10 minutes. Take this as complete rest, or continue to practice your gymnastics drills

19 April 2019 - WOD

WORKOUT OF THE DAY

A) Strength / Conditioning

Every minute for 10 minutes, alternate between:
15/12 Calorie row or 12/9 Calorie bike
Max dumbbell bench press (22.5 / 15 kg)

Every minute for 10 minutes, alternate between:
15/12 Calorie row or 12/9 Calorie bike
Max power cleans @ 90-95% of 5RM

Every minute for 10 minutes, alternate between:
15/12 Calorie row or 12/9 Calorie bike
Max strict ring dips

13 April 2019 - Easter Egg Hunt!

WORKOUT OF THE DAY

Easter Egg Hunt! (In All Classes):

In 8-10 minutes, working with a partner, FAMEAP (Find As Many Eggs As Possible):

Partner 1 searches the gym for an Easter Egg
Partner 2 Rows / does Wall balls (alternate each round)

* When Partner 1 finds an egg, they come back and switch with their partner
* If Partner 2 needs to rest on the rower or wall balls, they have to find their partner and switch tasks
* The team with the Most Number of Eggs x (Cal Row + Wallballs) = The Winner!


Competition Class

A) Lone Wolf Q.2
Standards can be found here
On a 12 minute rolling clock:

0:00 to 3:00:
100 Double unders + 1RM bench press

3:00 to 7:00:
100 Double unders + 3RM front squat

7:00 to 12:00:
100 Double unders + 5RM deadlift
* Score is the total of the three lifts

B) Conditioning

Every minute on the minute, for 10 minutes, perform:
3 Power cleans @ 70-80%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
2 Power cleans 80-90%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
1 Power clean @ 90%+


Gymnastics Strength & Skill

A) Grip Strength
15 Sets of:
Grip Complex: Overhand + underhand + eagle grip

B) Strength
4-6 Sets of:
15 Ring push-up
10 Candlestick to hollow vertical jump
20 Superman rocks

C) Midline
5 Sets:
10 Right side hip down/ups
10 Left side hip down/ups
10 Body saw


CrossFit

Every minute on the minute, for 10 minutes, perform:
3 Power cleans @ 70-80%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
2 Power cleans 80-90%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
1 Power clean @ 90%+