Preparation: 100 single unders. Then: (A) Shin Box (B) 3 Rounds: Samson Stretch, 2 per side 15 second hold, 15 PVC overhead squats, 10 push-ups, 3 strict pull-ups.

Focus: Power Clean: 3-3-3-3 In four rounds of three reps work toward a three rep max.

Storm :  (A) 3 Rounds of 30 seconds work, 30 seconds rest of the following 4 movements
Knees to Elbows or Toes to Bar
Dips or Ring Dips
Single Kettlebell Deadlift (Maintain great position. Don’t sacrifice form for reps)
Kettlebell Swing

(B) 6 minute EMOM (load a barbell with the heaviest weight of whichever lift is most limiting for you-make sure you use a weight you can get 5 unbroken reps of during your preparation for part B.)

4 Hang squat clean

4 Split Jerk

Finisher:  5 rounds of 20 AbMat sit-ups.

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Preparation: 3 Rounds: 10 lunge, 10 squats, 3 push-ups, 25 jumping jacks.

Storm :  (A.) 5 Rounds for Time:
Max Rep Push-ups
20 Dumbbell Row (AHAP)
REST 2 minutes
(B.)7 Minute AMRAP
10: Bench Dips
10: Reverse Lunge
10: Flutter Kicks

Finisher:  5 rounds of 10 evil wheels.

Preparation: 3 minute treadmill jog.Then: (A) Shin Box (B) 3 Rounds: Samson Stretch, 2 per side 15 second hold, 15 PVC overhead squats, 10 push-ups, 10 reverse lunge.

Storm :  5 Rounds
45 Second Assault bike sprint
50 Kettlebell Swings (rest 90 seconds between rounds. Time each round.)

Finisher:  Core work of your choice.

Preparation: 200 single unders. Then: (A) Shin Box (B) 3 Rounds: Samson Stretch, 2 per side 15 second hold, 15 PVC overhead squats, 10 push-ups, 3 strict pull-ups.

Focus: Snatch Grip Deadlift: 3-3-3-3 In four rounds of three reps work toward a three rep max.

Storm :  8 Rounds of 30 seconds work, 30 seconds rest of the following 4 movements
Knees to Elbows or Toes to Bar
Dips or Ring Dips
Single Kettlebell Deadlift (Maintain great position. Don’t sacrifice form for reps)
Kettlebell Push Press

Finisher:  5 rounds of  10 Hollow rocks, 20 AbMat sit-ups.

Preparation: 200 single unders. Then: (A) Agile 8 (B) 3 Rounds: Samson Stretch, 2 per side 15 second hold, 15 PVC overhead squats, 10 push-ups, 3 strict pull-ups.

Focus: Squat 3-3-3-3 Choose your weight for each round, working toward a strong 3 rep attempt.

Storm :  3 Rounds for Time:
60 Feet Farmers Carry (AHAP)
20 Jumping Pull-ups (think of your power snatch landing position. From that position jump from box and pull aggressively aiming for chest to bar position)
30 45# Barbell Push Press

Finisher:  5 Rounds: 100 meter row and 10 Evil Wheels.

Preparation: 3 Rounds: 10 lunge, 10 squats, 3 push-ups, 25 jumping jacks.

Storm :  (A.) 5 Rounds for Time:
Max Rep Push-ups
20 Dumbbell Row (AHAP)
REST 2 minutes
(B.)7 Minute AMRAP
10: Bench Dips
10: Reverse Lunge
10: Flutter Kicks

Finisher:  5 rounds of 10 evil wheels.

Preparation: 200 single unders. Then: (A) Agile 8 plus 10 bottom up kettlebell overhead press per arm. (B) 3 Rounds: Samson Stretch, 2 per side 15 second hold, 15 squats, 10 push-ups.

Storm :  4 Rounds for Time:
400 Meter Run
30: Dumbbell Push Press (weight should be 70% of your estimated 1 RM)
20: Kneeling Dumbbell Curls (AHAP, 10 per arm, kneel with opposite knee of the arm performing curls.)

Finisher:  5 rounds 1 minute Assault Bike sprints, with 30 second recovery between sprints.