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AirBike

Workout 223

AMRAP 10min AMRAPA1) 9cals AirbikeA2) 8mtr CrawlA3) 7 x Swings or Slam Ball2min Rest 10min AMRAPB1) 6 Dead Ball CleanB2) 5 Goblet SquatB3) 4 Primal Burpee2min Rest 10min AMRAPC1) 3 Wall BallsC2) 2 Military PressC3) 1 Pull Up or Hoist This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 222

AMRAP 7min – AMRAPA1) 10 x Push UpsA2) 10/10 x Walking lungeA3) 10 cal x SkiErg3min Rest 7min – AMRAPB1) 10 x SwingB2) 10 x Primal BurpeesB3) 10 cal x AirBike3min Rest 7min AMRAPC1) 2/2 x Dead Ball CleanC2) 2/2 x Military PressC3) 1 x Pull Up or Hoist This workout is designed to be …

Workout 222 Read More »

Workout 221

EMOM x 16min M1 = 10 x Wall BallsM2 = 10 x KB SwingsM3 = 20cals AirBikeM4 = 30s PlankRepeat M = MinuteEMOM = Every Minute On The MinuteKB = Kettlebell This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 220

EMOM x 16min M1 = 10 SwingM2 = 20cals AirBikeM3= 10 SwingsM4 = 10/10 Shoulder TapsRepeat M = MinutesEMOM = Every minute on the minute This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 217

Just Keep Swimming A1) Airbike x 3minA2) Swing x 10A3) TGU x 1/1A4) FC – 1 Lap Up and Back20min continuous movement TGU = Turkish Get UpFC = Farmers Carry This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 213

13min AMRAP Trick or TreatA1) AirBike 13calA2) Wall Balls x 13A3) Primal Burpees x 13 This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 211

3-5 ROUNDS in 30 minutes or less A1) TGU x 1/1A2) Ball Crawl 20mA3) Air Bike 500m A4) Shoulder Taps 10/10Optional – Croc Breathing3-5 Rounds This workout is designed to be unloaded and all body weight. Exercises: Butterfly Situps, Hindu Squats, Push Ups Equipment:

Workout 209

AMRAP – 10mins A1) 30s Airbike or SkiErg (Sprint)A2) Rack Carry – 1 Lap Left and RightA3) 10/10 x Shoulder TapsA4) 30-60s Dead Hang This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 207

3-5 ROUNDS in 30 minutes or less A1) Air Bike 500mA2) Farmers Carry – 1 Lap Up and BackA3) Ball Crawl 10mA4) Dead Hang3-5 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 205

AMRAP 10min A1) 10 x Swings or Slam BallsA2) 500m AirBikeA3) 20-30s Wall Sit This workout is designed to be unloaded and all body weight. Exercises: Equipment: