Air Biking/Assault Biking

Assault Air Bike is a great way to exercise. If you can not run or row due to injury, this will not stop you with the Assault Bike. If you have a swollen ankle, quadriceps injury, or hip pain, the Assault Bike offers a good option for safe exercise. It could also be a good tool for recovery, as it provides safe movement without any impact. Finally, it allows the required area of ​​blood flow to be provided to the injured area, which helps in recovery.

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For Time
4 Rounds of:
25/20 calorie Assault Bike
50 Air Squats
Then, perform:
100 Pull-Ups

4 Rounds for Time
1,000 meter Bike Erg
25 Power Snatches (95/65 lb)

For Time:
24/18 Cal. Assault Bike
24 Power Cleans (135/95)
24/18 Cal. Assault Bike
24 Shoulder to Over Head (135/95)
24/18 Cal. Assault Bike
24 Clean and Jerks (135/95)
24/18 Cal. Assault Bike

Strength
Squat Clean (1 Rep Max)
12 mins

Metcon (2 Rounds for reps)
5 min Amrap
Max Cal. Assault Bike
- into -
10 min Amrap
5 Pull Ups
10 Push Ups
15 Air Squats

Strength
Power Clean (10x3 (70%))
Every 1:15 ....Touch and Go

Metcon 
3 Rounds for Time
1000m Bike Erg
50 Hang DB Clean and Jerk (50/35)
* Alternate each rep *

Strength
Front Squat (2x2 @100%)
Bench Press (2x2 @100%)

Metcon 
For Time:
50/40 Cal. Assault Bike
100 Wall Balls (20/14)

Strength
Hang Power Clean (Heavy Single)
12 mins

Metcon 
2 Rounds for Time
1000m Bike Erg
15 Burpee Box Jump Overs
9 Sand Bag cleans (150/100)

Strength
Hang Power Clean (Heavy 2 rep)
12 mins

Metcon 
For Time (with a Partner)
100 Cal. Assault Bike
75 Syncro Pull-Ups
50 Thrusters (135/95)

Strength
Deadlift (4x4 @90%)
Shoulder Press (4x4 @90%)

Metcon 
3 Rounds for Time
1000m Bike Erg
100ft DB Lunge (50/35)
100 Double Unders

16min Time Cap

3 Rounds for calories (in teams of 3)
10 Mins Amrap
Max Cal. Row
- into -
10 min Amrap
Max Cal. Ski
- into -
10 min Amrap
Max Cal. Assault Bike