WOD 1

Preparation: 3 minutes of single-unders. Then:  (A) 1 Round: Shin Box. (B) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 Jumping Jacks, 10 Push-ups, 10 Squats. (C.) 100 Kettlebell swings for time.

Storm :  4 rounds of:
10: Dumbbell Push Press (AHAP)
12: Goblet Lunge (6 per leg)(AHAP)
11: Feet elevated Push-up
16: Dumbbell Row (8 per arm)(Go extra heavy)
11: Evil Wheels

Finisher: 30 minutes of steady pace on Assault Bike

WOD 1

Preparation: 3 minutes of single-unders. Then:  (A) 1 Round: Shin Box. (B) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 bottom up kettlebell overhead press per arm.

Focus: (A.) 3 Turkish Get-ups, alternating right and left hand. (B.) Squat: 110# x 5 – 125# x 5 – 140# x max reps

Storm :  20 Minute AMRAP of:
50 Hard Pulls on C2 rower
10 Plyo Push-ups

Finisher: 100 Kettlebell Swings for time.

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

Storm: AMRAP in 20 minutes of  8: Dumbbell Thrusters, 10: Dumbbell Rows, 12: Split Squat (6 per leg).

Finisher: 6 Rounds of Assault Bike Sprints for 45 seconds, followed by 30 seconds of light, recovery pedaling. 2 Rounds of 1 minute each. A. Leg Lifts  B. Flutter Kicks. Minimal rest between movements. Rest 1 minute between each round.

WOD 1

Preparation: Row 1000 meters at a moderate pace. Then:  (A) 1 Round: Shin Box. (B) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 bottom up kettlebell overhead press per arm.

Focus: (A.) 3 Turkish Get-ups, alternating right and left hand. (B.)In 7 minutes find your 1 RM Barbell Muscle-up. (Standard grip width.)

Storm :  20 Minute AMRAP of:
4: Supine Ring Rows
4: 20-30# Ball Slams
4: 24″ Box Jumps
4: 65# Push Press

Finisher: 100 Kettlebell Swings for time. 50 Right Hand 50 Left Hand. AHAP

WOD 1

Preparation: 3 minutes Assault Bike at moderate pace. Then:  (A) 1 Round: Shin Box. (B) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 bottom up kettlebell overhead press per arm.

Focus: (A.) In 7 minutes find your 1 RM Hang Clean. (B.) In 7 minutes find your 1 RM Squat.

Storm :  10 Rounds of 100 meter row with 15 Abmat sit-ups between rounds. Record your fastest and slowest 100 meter times.

Finisher: 4 Rounds of 25 Kettlebell Swings. Perform as many pull-ups as possible between rounds.

WOD 1

Preparation: 3 minutes Assault Bike at moderate pace. Then:  (A) 1 Round: Shin Box. (B) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 bottom up kettlebell overhead press per arm.

Focus: (A.) In 7 minutes find your 1 RM Snatch Grip Deadlift. (B.) In 7 minutes find your 1 RM Push Press.

Storm :  8 Minute AMRAP of:
4: Box Jumps
4: Ball Slams (Use a #20 Ball and focus on full extension overhead and powerful slams.)
4: Pull-ups (Use rings if you can’t get 4 unbroken pull-ups)
4: 26# Double Kettlebell Thrusters

Finisher: 100: 35# Kettlebell swings for time. (Use as few sets as possible to complete the 100 swings.)

WOD 1

Preparation: 3 minutes single unders. Then: (A) 1 Round: Shin Box. (B) 3 Rounds of 10 squats, 10 jumping jacks, 5 box jumps.

Storm :  500 Kettlebell Swings for time in 5 rounds as follows (35# Kettlebell):
10 KBS
15 KBS
25 KBS
50 KBS

Finish: 5 rounds of 45 second bike sprints with 45 seconds rest between rounds.