"Assault Bike Races"
Daily Programming
Warm Up (Complete):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull
Then...
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Lateral Shuffle
- Quick Feet
Then...
Assault Bike Battles (Best 3 of 5)
Performance
Strength (3-3-3-3-3):
- Back Squat
* Try adding 5# from last week *
Met-Con (For Time):
- 50 Double Unders
- 25 Deadlift (135/95/55)
- 50 Double Unders
- 25 Hang Clean
- 50 Double Unders
- 25 Front Squats
- 50 Double Unders
- 25 Shoulder 2 Overhead
- 50 Double Unders
Fitness
Strength (8-8-8-8-8):
- DB Front Squat
* Try adding 5# from last week *
Met-Con (For Time):
- 100 Jump Rope
- 25 DB Deadlift
- 100 Jump Rope
- 25 DB Hang Clean
- 100 Jump Rope
- 25 DB Front Squats
- 100 Jump Rope
- 25 DB Shoulder 2 Overhead
- 100 Jump Rope
Mobility (NFT):
- Banded Hip Distractions
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Twisted Cross
- Downward Dog
- Seated Front Fold
- Foam Roll
Express
Warm Up (Complete):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull
Then...
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Lateral Shuffle
- Quick Feet
Then...
Assault Bike Battles (Best 3 of 5)
Met-Con (For Time):
- 100 Jump Rope
- 25 DB Deadlift
- 100 Jump Rope
- 25 DB Hang Clean
- 100 Jump Rope
- 25 DB Front Squats
- 100 Jump Rope
- 25 DB Shoulder 2 Overhead
- 100 Jump Rope
Mobility (NFT):
- Banded Hip Distractions
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Twisted Cross
- Downward Dog
- Seated Front Fold
- Foam Roll