assault bike, crossfit, kettlebell swings, training, wod, workouts -

Monday 6.1.20

Warm-up Prep (10-15 Minutes)

3 Rounds

1 Min Bike

10 Banded Hamstring Stretches each leg

10 Banded Pull Aparts

10 KB Deadlifts 


Strength/Skill - Strict Press

EMOM 2 x 6 Rounds

4 Reps 75-80% of 1 RM


WOD (Workout of the Day) 

"Double Time"  

For Time

20-18-16 down to 2 in increments of 2

Assault Bike Calories

Kettlebell Swings 53/35 

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen


  • Our goal for this workout is to target 10-16 Minutes
  • This is a countdown ladder, less reps as you get deeper into the WOD, just grind this one, keep your bike pace between 22-28 and rep out the swings unbroken every round.
  • Score is Rounds plus reps

*Scale accordingly if any exercise cannot be performed RX