amrap, assault bike, crossfit, double unders, front squats, ground to overhead, kettlebell, pistols, training, wod, workouts -

Friday 4.10.20

Warm-up Prep (10-15 Minutes)

3 Rounds

50 Single unders

10 Lateral Box Step Ups (5 each side)

10 Sit-ups

10 Hip Thrusters


Strength -  Chest

EMOM 1:30

Ring Dips - 5x7 reps with 20lb. vest

EMOM 1:30

Decline Push-ups - 5x10 reps with 20lb. vest

EMOM 1:30

Kettlebell Floor Press - 5x5 reps with 53/35 KB


WOD (Workout of the Day) 

"Soft Kill"  


15 Cal Bike

15 Front Squats 95/65

Rest 3 Minutes


50 Double Under's

10 Alternating Kettlebell Ground to Overhead 53/35

16 Pistols

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen, Oxidative


  • Our goal for this workout is to target 6 to 10 Rounds
  • The first WOD is going to be leg taxing with the transition from the bike to the squats, pick a pace that gets you those calories finished around a minute, then break up the front squats into two sets if you need to.  The second WOD has many fast moving parts and is 2 minutes longer, rest on your transitions, keep moving on the pistols and the ground to overhead will be rest at the bottom.  Slow the DU pace to catch your breath and use that as your secondary rest.
  • Score is total number of rounds plus reps in both AMRAPs

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lighter weight, Single Unders, box assisted pistols