Preparation: 3 minute assault bike. Then: Warm-up of your choice.

Storm : For Time: 10-9-8-7-6-5-4-3-2-1

Dumbbell Bench Press (AHAP)
Dumbbell Curls (AHAP)

Finish: (A.) 5 rounds of 60 second bike sprints with 60 seconds rest between sprints.

Advertisements

Preparation: 200 single unders. Then: (A) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 bottom up kettlebell overhead press per arm. (B) 3 Rounds: Samson Stretch, 2 per side 15 second hold, 15 squats, 10 push-ups, 3 strict pull-ups.

Storm :  4 Rounds for Time:
800 Meter Row
12 Shoulder Press at 55#

Finisher:  5 Rounds: Max Rep Knees to Elbows, 60 second handstand hold.

Preparation: 200 single unders. Then: (A) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 bottom up kettlebell overhead press per arm. (B) 3 Rounds: Samson Stretch, 2 per side 15 second hold, 15 squats, 10 push-ups, 3 strict pull-ups.

Storm :  40-30-20-10
Kettlebell Thrusters
Ball Slams (20# Ball)
AbMat Sit-ups

Finisher:  Accumulate 4 minutes total dead hang from pull-up bar. Every time you come off of the bar do 5 push-ups, 5 evil wheels and get back on the bar until the 4 minutes are accumulated

WOD 1

Preparation: 100 single unders. Then: (A.) Agile 8 (B.) 3 Rounds: Samson Stretch, 2 per side 15 second hold, 15 squats, 10 push-ups, 5 strict pull-ups.

Storm: 20 minute AMRAP:
Row 400 Meters
11 Power Snatch at 55#
17 Ring Rows
11 Power Cleans at 55#

Finisher: 10 minute AMRAP: 15 AbMat Sit-ups, Max rep Knees to Elbow. (perform knees to elbow to failure. When you come off the bar get right on the wheel…)

Preparation: 6 Minutes walk, jog, run on the treadmill. Then: 3 Rounds of 10: Lunges, 10: Squats, 10 push-ups, 15 Jumping Jacks.

Focus: Pull-ups: A. Max reps.Then. B. 5-5-4-3-2

Storm: 10 Rounds For Time (AHAP):
5: Kettlebell Snatch
5: Dumbbell Thrusters
5: Dumbbell Push Press
5: Dumbbell Bent Over Row
5: Kettlebell Swings
5: Goblet Squats (kettlebell or dumbbell)

Finisher: 4 rounds of 45 second Assault Bike sprints, 2: 15-second Samson Stretch per leg.

WOD 2

Preparation: 3 Rounds of 10: Arm Scissors, Reverse Lunges, Squats, Jumping Jacks, and 5: Squat Jumps.

Storm: AMRAP in 15 minutes of  8: Dumbbell Push Press, 10: Dumbbell Rows, 12: Dumbbell Lunge (6 per leg).

Finisher: 3 Rounds of 30 seconds each. A. Leg Lifts  B. Flutter Kicks.  C. Sit-ups Minimal rest between movements. Rest 1 minute between each round.

Advertisements

Occasionally, some of your visitors may see an advertisement here
You can hide these ads completely by upgrading to one of our paid plans.

UPGRADE NOW DISMISS MESSAGE

1 comment

WOD 1

Preparation: 2 minutes Assault Bike Then: (A.) Agile 8 (B.) 3 Rounds: Samson Stretch, 2 per side 15 second hold, 15 squats, 10 push-ups, 5 strict pull-ups.

Focus: Power Clean: 5 reps at 90# – 3 reps at 105# – Max Reps at 120#

Storm: 20 Minute AMRAP
100 Meter Row
10: Ring Dips
10: Turkish Get-ups (26# Kettlebell, alternate arms)

Finisher: 10 Rounds: 10 Evil Wheels, 1 minute weighted planks

WOD 1

Preparation: 100 single unders. Then: (A.) Shin Box (B.) 3 Rounds: Samson Stretch, 2 per side 15 second hold, 15 squats, 10 push-ups, 5 strict pull-ups.

Focus: Snatch Grip Deadlift: 5 reps at 160# – 3 reps at 185# – Max Reps at 195#

Storm: 7 Rounds for Time:
60 feet 75# Barbell Overhead Carry (snatch grip)
10: Dumbbell Lateral Raises
5: Front Raise with a bumper plate
3: 75# Barbell Power Snatch

Finisher: 10 minute AMRAP: 15 AbMat Sit-ups, Max rep Knees to Elbow. (perform knees to elbow to failure. When you come off the bar get right on the wheel…)

WOD 2

Preparation: 10 minute on Assault Bike at moderate pace (A.) 1 round:  6 Lunges, 9 Jumping Jacks, 12 Reverse Lunges, 15 Side Lunge (AKA Speed Skaters)

Storm: 5 Rounds:
5 Push-ups
5 Simple Get-ups
5 Dumbbell Thrusters
5 Squat Jumps

Finish  4 rounds of 25 sit-ups.