Thursday, July 17, 2025
AMRAP in 4 minutes of:
5 Calorie assault bike
Max overhead squats (95#/65#)
*Rest 2 minutes*
AMRAP in 4 minutes of:
10 Calorie assault bike
Max overhead squats (95#/65#)
*Rest 2 minutes*
AMRAP in 4 minutes of:
20 Calorie assault bike
Max overhead squats (95#/65#)
Wednesday, July 16, 2025
Strength
Weighted pull up
Conditioning
4 Rounds for time of:
50′ Dumbbell front-rack lunge (50#/35#)
25 Sit ups
400m Run
Thursday, July 10, 2025
For total time:
24/20 Assault bike calories
30 Toes to bar
– Rest 2 minutes –
24/20 Assault bike calories
24 Pull ups
– Rest 2 minutes –
24/20 Assault bike calories
18 Chest to bar pull ups
– Rest 2 minutes –
24/20 Assault bike calories
12 Bar muscle ups
Wednesday, July 9, 2025
For time:
300m Run
20 Front squats (185#/135#)
300m Run
30 Box jumps (24″/20″)
300m Run
40 KB swings (70#/53)
