Furious Five
5 Rounds for Time
5 Deadlifts (185/135 lb)
5 Power Cleans (185/135 lb)
5 Bar-Over Burpees/ Bent-Over Rows (185/135 lb)
5 Babell Push-Ups
5 Bar-Over Burpees
25 calorie Assault Air Bike
Wod Type: Benchmark WodsFor Time
Pull-Press-Pedal-Squat
AMRAP in 24 minutes
3 Muscle-Ups
6 Kettlebell Thrusters
9 Box Jumps
12 Sumo Deadlift High-Pulls
15 calorie Assault Air Bike
18 Push-Ups
21 AbMat Sit-Ups
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Assault Mad Ball
AMRAP in 20 minutes
10 Medicine Ball Cleans (20/16 lb)
10 Medicine Ball Burpees
10 Medicine Ball Push-Ups
10 Russian Twists (20/16 lb)
10 Pull-Ups
10 calorie Assault Air Bike
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Assault Quest
5 Rounds for Time
5 Handstand Push-Ups
10 Box Jumps (24/20 in)
15 Sumo Deadlift High-Pulls (95/65 lb)
20 calorie Assault Air Bike
25 AbMat Sit-Ups
30 Single-Unders
Wod Type: Benchmark WodsFor Time
Jackpot 777
AMRAP in 21 minutes
7 calorie Assault Air Bike
7 Bear Complexes (135/75 lb)
7 Chest-to-Bar Pull-Ups
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Assault Flatline
For Time
60 calorie Standing Assault Air Bike (remove seat)
50 Squat Cleans (135/95 lb)
40 GHD Sit-Ups
30 Handstand Push-Ups
20 Chest-to-Bar Pull-Ups
10 Bar Over Burpees
Wod Type: Benchmark WodsFor Time
Assault-Con
EMOM in 40 minutes
Complete the following movements every 10 minutes on the minute for 4 Rounds:
500 meter Row
400 meter Run
1 mile Assault Air Bike
20 Air Squats
15 Push-Ups
10 Pull-Ups
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
6 Pack
5 Rounds for Time
30 calorie Assault Air Bike
25 Sit-Ups
20 Lunges
15 Kettlebell Swings (60/45 lb)
10 Push-Ups
5 Chest-to-Bar Pull-Ups
Wod Type: Benchmark WodsFor Time
King Kettlebell
5 Rounds for Time
15 Kettlebell Swings (75/55 lb)
10 Lunges
15 calorie Assault Air Bike
10 Push-Ups
15 Sit-Ups
10 Kettlebell Sumo Deadlift High-Pulls (75/55 lb)
Wod Type: Benchmark WodsFor Time
Assault Baseline
For Time
60 calorie Assault Air Bike
50 Air Squats
40 AbMat Sit-Ups
30 Push-Ups
20 Pull-Ups
10 Burpees
Wod Type: Benchmark WodsFor Time