Assault Bike Pacer
Message from Troy regarding the new site:
Hello.
As you can see, the new site is live. A few new features have been created and a few old ones still need to be added. You can RSVP for classes under the day’s workout or on the schedule page. A few fields have been added to your profile, and more benchmarks are on the way. When searching for past workouts, logged workouts are now flagged.
Finally (and most importantly), starting next Tuesday only users that are logged in will be able to see the workouts, so be sure to login ASAP. If you’ve forgotten your password, you can click the link below the login box to reset it. If you don’t receive an email, let me know and I can help you out.
Hope you enjoy!
1.) Assault Bike Pacer
45 second 50% pace assault bike
15 second sprint
accumulate 100 cal male / 75 cal female
rest 5 minutes
10 min AMRAP
80′ Dumbbell Farmer Carry 50/35lb
10 Hand Release Push-ups
*2.) From blocks 3-3-2-2-1-1 Split Jerk
*3.) 15 minute AMRAP
5 supinated grip Barbell Bent Over Row, hold for 5 seconds 96/65lb
15 Back Extensions
5 Wide Grip Strict Pull-ups
15 Hip Extensions
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