Preparation: (A.) 100 single unders then 5 minutes Assault Bike (B.)  2 Rounds: Samson Stretch, 2 per side 15 second hold, 15  squats, 25 jumping jacks, 5 push-ups, 5 TRX Pull-ups.

Focus: (A.) Dumbbell incline press and Chest Elevated TRX Push-up Complex: Use a slight incline and use a dumbbell weight that is challenging (probably 25-35#). As soon as the incline press reps are done go do 15 chest elevated TRX push-ups. There are six rounds to this part of today’s training.

The rep scheme is:
Dumbbell press 15-15-12-12-Max reps-Max reps.
Rep scheme for Chest elevated TRX push-ups 15-15-15-15-15-15.

Storm: 6 Rounds for Time of:
5: Ninja Roll-ups
12: Dumbbell Split Squats (6 per leg AHAP)
5: Shin Hops
50: Single-unders

Finisher: 100 Sit-ups in as few rounds as possible.

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Workout A

Preparation: (A.) 5 minute row. (B.)  2 Rounds: Samson Stretch, 2 per side 15 second hold, 15 PVC overhead squats, 25 jumping jacks, 10 empty barbell power snatches.

Focus: Deadlift
8: 45# Barbell Deadlifts
6: 95# Barbell Deadlifts
5: 125# Barbell Deadlifts
4: 150# Barbell Deadlifts
3: 175# Barbell Deadlifts
2: 185# Barbell Deadlifts
2: 200# Barbell Deadlifts
2: 215# Barbell Deadlifts

3-5 minute row for cool down.

Workout B

Storm :  10 Rounds of:
20 Second Max effort Assault Bike Sprints
20 Sit-ups
12 Bodyweight Split Squats (6 per leg)

Finisher: 2 Rounds of Agile 8

Preparation: (A.) 200 single unders. (B.)  2 Rounds: Samson Stretch, 2 per side 15 second hold, 15 PVC overhead squats, 25 jumping jacks, 10 empty barbell push press, 5 empty barbell bench press

Focus: (A.) 5 rounds of 5 Bench Press: 90-90-95-95-105. Rest 45 seconds between rounds. (B.) Dumbbell incline press and Chest Elevated Push-up Complex: Use a slight incline and use a dumbbell weight that is challenging for reps as soon as the reps are done complete 15 chest elevated push-ups (use a bench or preferably a barbell in a rack set at about knee height)

Rep scheme for Dumbbell press 15-15-12-12-Max reps-Max reps.
Rep scheme for Chest elevated push-ups 15-15-15-15-15-15

WOD 2 Storm :  Row 300 calories for Time.

Finisher: 50 Knees to Elbows, 50 Evil Wheels.

Preparation: 6 minutes walk, jog, run on treadmill. Then: (A) 1 round: 4 Turkish Get-ups (2 RH, 2 LH), 6 Pull-ups, 9 Jumping Jacks.

Storm: 4 Rounds For Time of:
Max Rep Push-ups
10: Dumbbell Curl to Press
50: Air Squats
25: Sit-ups

Finisher: Assault Bike 2 rounds of: Ascending Assault Bike Sprints of 30 Seconds, 45 Seconds, 1 Minute, and 2 minutes. Recovery period is 1:1 with sprint time.

Preparation: (A.) 200 single unders. (B.) Agile 8. (C.) 2 Rounds: Samson Stretch, 2 per side 15 second hold, 15 PVC overhead squats, 5 pull-ups , 25 jumping jacks.

Focus: (A.) 10 rounds of  3 Front Squats and 5 Box Jumps. Work up to a heavy 3 rep max. Jump on a 26 or 28 inch box or hold light dumbbells in each hand (5-10 pounds) and jump on a 20 inch box.

Storm :  4 rounds for Time:
15: Kettlebell Swings (53# minimum)
20: Banded Face Pulls
3: Side Planks per side. Hold 30 seconds each side

Finisher: 50 Knees to Elbows

Preparation: (A.) 200 single unders. (B.) Agile 8. (C.) 2 Rounds: Samson Stretch, 2 per side 15 second hold, 15 PVC overhead squats, 5 pull-ups , 25 jumping jacks.

Focus: (A.) 5 rounds of 5 Squats. Work up to a heavy 5 rep max.

Storm :  5 rounds for Time:
12: Dumbbell Split Squats (6 per leg. Find a weight that allows these to be done unbroken.)
60 Feet Broad Jump
30 Low Box Dynamic Step-ups (15 per leg) These have to be done with quick feet so keep the box height or plate height high enough to challenge but low enough to fly.

Finisher: 25 Toes to Bar.

Preparation: (A.) Shin Box  (B.) 2 Rounds: Samson Stretch, 2 per side 15 second hold, 15 PVC overhead squats, 5 push-ups, 25 jumping jacks. (C.) 2 Rounds of 10 banded over and backs, 10 banded face pulls, 5 bottoms up kettlebell presses.

Focus: (A.) 5 rounds of 5 Bench Press. Work up to a heavy 5 rep max.

Storm :  5 rounds:
10: Dumbbell Push Press
12: Front Plate Raises
5: Deficit Push-ups

Finisher: 2 rounds for time of: 30 Kettlebell Swings (go heavy) and 25 Abmat sit-ups.