800 meter Run50 Thrusters (45/35 lb barbell)30 Pull-Ups … [Read more...] about Running Jackie
Benchmark Wods
Secret Service Snatch Test
Kettlebell Power Snatches (24/16 kg) … [Read more...] about Secret Service Snatch Test
The Long Haul
50 calorie Assault Air Bike50 Wall Ball Shots (20/14 lb) … [Read more...] about The Long Haul
Assault Rapid-Fire
5 Renegade Rows (65/35 lb)10 Dumbbell Lunges (65/35 lb)5 Half-Kneeling Presses (65/35 lb)10 calorie Assault Air Bike … [Read more...] about Assault Rapid-Fire
Highway to Hell
5 mile Assault Air Bike (in 2 minute max intervals)After each 2-minute interval, if the 5-mile goal is not met, perform:50 Air Squats50 Push-Ups50 AbMat Sit-Ups … [Read more...] about Highway to Hell
Assault Battle Box
4 Front Squats (135/95 lb)8 Power Curls (135/05 lb)12 Push Presses (135/95 lb)16 Box Jumps (24/20 in)24 calorie Assault Air Bike … [Read more...] about Assault Battle Box
Assault Baseline
60 calorie Assault Air Bike50 Air Squats40 AbMat Sit-Ups30 Push-Ups20 Pull-Ups10 Burpees … [Read more...] about Assault Baseline
Mad Miles
Buy-In: 1 mile Assault Air BikeThen, 4 Rounds of:5 Bear Complexes (135/95 lb)10 Pull-Ups10 Push-Ups400 meter RunBuy-Out:1 mile Assault Air Bike … [Read more...] about Mad Miles
Angie
100 Pull-Ups100 Push-Ups100 Sit-Ups100 Air Squats … [Read more...] about Angie
Jordy’s Goodbye
800 meter Farmer Carry (24/16kg)100 Air Squats / Plank Hold90 Pull-Ups / Superman Hold80 Sit-Ups / Wall Sit Hold70 Burpees / Hang Hold60 Hand-Release Push-Ups / Handstand Hold50 Buddy Deadlifts (100/70 kg)400 meter Farmer Carry (24/16 kg) … [Read more...] about Jordy’s Goodbye