Fun Bike Fridays


Alison on the "fun Bike".

PC Oscar Bravo


A fun challenge to finish the week off with. Some heavier single thrusters and a good speed challenge on the Assault bike, Rope and Burpees.


Work hard and have fun!


Coach G.


TRAINING FRIDAY/SATURDAY

WARMUP:

3 rounds

30 single skips or jumping jacks

10 plate ground to overhead

5/5 single leg deadlifts


SKILL:

1 Thruster EMOM x 10min


build as you go

bar can be taken from floor or rack


WOD:

For Time RX

50 Double Unders

10cal Assault Bike

10 burpees

40 Double Unders

8cal Assault Bike

8 burpees

30 Double Unders

6cal Assault Bike

6 burpees

20 Double Unders

4cal Assault Bike

4 burpees

10 Double Unders

2cal Assault Bike

2 burpees


FG2: 5 doubles per round, rest in singles

FG1: half reps of calories and burpees

CP: Double reps of double unders