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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Strength
Back Squat (5x5 @40-50%)
Banded (Light resistance)

Metcon
Every 3 mins (8 rds)
30 secs. Max Cal. Assault Bike
2:30 Rest
* record total calories in 30 secs for all 8 rds *

Strength
Shoulder Press (5x5 @40-50%)
Banded (light resistance)

Metcon
For Time (in teams of 2)
10 rds (each)
15/10 Cal. Assault Bike

Time Cap: 20 minutes

Strength
Back Squat (5x5 @40-50%)
Banded (Light resistance)

Metcon 
10 min Amrap
10/8 Cal. Bike Erg
4-8-12-16-20 . . .
Air Squats

5 Rounds for Time (with a Partner)
60 Cal. Assault Bike
40 Burpee Box Jump Overs (24/20)
20 Power Snatch (155/105)

Strength
Shoulder Press (5x5 @40-50%)
Banded (light resistance)

Metcon 
For Time:
50-40-30-20-10
Wall Balls (20/14)
Cal. Bike Erg

20 min Time Cap

For Time (Teams of 2)
5k Bike Erg
100 Power Cleans (135/95)
50 Syncro Bar Facing Burpee
Time Cap: 25 minutes

Metcon
2 rounds:
30/20 Cal. Row
30 GHD Sit-Ups
30/20 Cal. Bike Erg
30 Pull Ups
30/20 Cal. Ski
30 Box Jump Overs (24/20)

Rest 5 mins b/t rds

Strength
Front Squat (3x10 (60-70%))
Every 2 mins


Metcon
8 min Amrap
10/8 Cal. Bike
10 Burpees

Every 2 mins for 10 rounds (20 minutes)
Shoulder Press (3x10 (60-70%))
Metcon
5 Rounds for Time
20 Cal. Bike Erg
20 Toes-to-Bars
Time Cap: 16 minutes

For Time:
2k Bike Erg
3 rds
15 Power Snatch (95/65)
45 Double Unders
1500m Bike Erg
2 rds
15 Power Snatch
45 Double Unders
1000m Bike
1 rd
15 Power Snatch
45 Double Unders