assault bike, crossfit, emom, sandbag, training, wod, workouts -

Monday 5.11.20

Warm-up Prep (10-15 Minutes)

2 Rounds

20 Air Squats

250m Row or Bike 10 Cal

10 Kettlebell Deadlifts

10 Barbell Strict Presses


Strength - Front Squat/Back Squat

EMOM 1:30 x 6 Rounds

1 Front Squat

2 Back Squats

80-85% of 1 RM


WOD (Workout of the Day) 

"Paper Boy"  

EMOM 4 X 4 Rounds

15 Sandbag Front Squats 100/50

20 Calorie Assault Bike

10 Sandbag Ground to Overhead Drops 100/50

Rest Remaining Time

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative


  • Our goal for this workout is to target a minute rest for each round
  • This is an all out effort, your time at the end is your rest, keep moving, find your pace without killing yourself, but at a pace that maintains continuous movement.
  • Score is lowest time remaining

*Scale accordingly if any exercise cannot be performed RX