FRIDAY 260626
“THE BIKE, BITE, & BAR FIGHT”
6 Rounds
6 minute per Round / Rest remaining time per round
24/18 Assault Bike Calories
9 Power Cleans 135/95
15 Pull-ups
Record completed time each interval. Can anyone complete every round under 3:30 per round.
Strict 4:30 Time Cap per round per interval
The bike burns the lungs, the barbell bites the grip, and the pullup bar demands a fight. Six heavy efforts—pace the first three, survive the last three.
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Strength & Olympic Lifting
Week 3 of 4 – Deadlift Series
The Overload Block
Every 3 minutes Complete 1 Set
Deadlift – 5×2 @ 85-90% Deadlift 1RM
Clean Pull from Floor – 5×2 @ 85% of Clean 1RM
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting (90 minutes long)
430PM – Workout of the Day