Preparation: 3 Rounds: Samson Stretch, 2 per side 15 second hold, 10 squats, 25 jumping jacks, 10 push-ups, 5 Pull-ups.

Storm : Tabata This: (20 seconds work, 10 seconds rest, 8 intervals. Rest 1 minute between each exercise. Record least number of reps of the 8 intervals for each movement.)
Mountain Climbers
Split Squats Right Leg
Reverse Lunge
Split Squats Left Leg
Russian Twists

Finisher: 50 Evil Wheels in as few rounds as possible.

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Preparation: 3 rounds: 10: ipsilateral dead bugs. 4 inch worms to full extension. 20 hip thrusts (floor). 3 right leg, 3 left leg knee hug to lunge with lateral flexion and extension. 10 right arm, 10 left arm banded shoulder raises.

Focus: (A.) 10 Rounds of 3 Hang Cleans at 95# (rest as needed up to 60 seconds between rounds.)

Storm: (A.) 3 Rounds for Time: (rest 30 seconds maximum between movements)
5: Dumbbell Lateral Raises 15# minimum
10: Ninja Rollups to vertical jump
10: Kettlebell Thrusters (20-25# kettlebells)
10: Broad Jumps
10: Balls Slams (20-30# ball)
(B.) 12 Minute AMRAP
1 minute Single unders
250 Meter Row
10:Push-ups

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

Preparation: (A.) 100 single unders  (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.) 3 Rounds for Time: (Rest up to 90 seconds between rounds.)
15: Lateral Dumbbell Raise
15: Banded Tricep Pulldown
15: Dumbbell Strict Shoulder Press
(B.) 3 Rounds for Time: (Rest up to 90 seconds between rounds.)
15: Lat Pulldown (Wide grip)
15: Lat Pulldown (Standard width grip)
15: Lat Pulldown (Chin-up grip)

Storm :  4 Rounds for Time:
500 Meter Row
10: Push-ups

Finisher: 5 rounds for time of: 20 Dynamic Step-ups (Low Box), 20 Sit-ups

Preparation: 3 rounds: 10: 4 way dead bugs. 6 inch worms to full extension. 3 Right leg, 3 left leg knee hug to lunge with arms extended, thumbs up and full rotational twist. 10 right arm, 10 left arm banded shoulder raises.

Focus: (A.) 3 Rounds of 10 Ball Slams (AHAP)
(B.) 5 rounds of 4 Push Presses at 90# (Rest up to 60 seconds between rounds.)

Storm: (A.) 5 Rounds for Time:
4: Push Press at 65# (Use a 6 count to lower bar from full extension)
5: Ball Slams (20-30 pound ball, keep it fast and explosive.) (Rest up to 60 seconds between rounds.)
(B.) 4 Rounds for Time. Aim for 8 unbroken reps of the following movements. If you fail at 6 (or at whatever) move to the next movement. Record reps per round. Rest 30-60 seconds between movements and up to 90 seconds between rounds.
Barbell Bent Over Row at 85#
Standard Width Grip Strict Pull-ups

Finisher: For Time: 10 Rounds of 10 Kettlebell Swings, 10 Mountain Climbers.

Preparation: 3 rounds of: 10 four way dead bugs, 10 (5 per leg) hip thrusters, 6 inch worms, 6 (3 per leg) knee hug to lunge with lateral extension and flexion, 6 (3 per leg) knee hug to lateral lunge with high knee back to start position.

Focus: 3 Rounds For Time (rest up to 90 seconds between rounds)
15 Leg Curls (if seated use 100-120 pounds, if lying use 85-105 pounds)
16 Split Squats (8 per leg, use 15# dumbbells)
15 Steps Walking Lunge (15# dumbbells)

Storm: 4 Rounds for Time:
1 minute Assault Bike Sprint
30 Air Squats
10 Maximum Height Vertical Jumps

Finisher: 10 Rounds For Time: 10 Kettlebell Swings, 10 Mountain Climbers

Preparation: (A.) 100 Single unders.  (B.)  3 Rounds: Samson Stretch, 2 per side 15 second hold, 15 air squats, 25 jumping jacks, 10 push-ups, 4 strict pull-ups.

Focus: (A.) Depth Jumps 3 rounds of 10 from a 16″ box.
(B.) 5 Rounds of 4 Back Squats at 140# (rest 60 seconds between rounds)

Storm : 5 Rounds for Time:
4: Back Squats at 105# (take a 6 count to lower to depth, explosive movement up)
4: Dumbbell Jump Squats with 25# dumbbells

Finisher: 5 rounds of 6-8 Barbell Hip Thrusts at 105#. Hold for a 3 count at top of each rep. Each round must be unbroken. Aim for 8 each round but no rest between reps. Rest as needed up to 60 seconds between rounds.

Preparation: 3 rounds: 25 second pillar hold. 10 alternating arms pillar reach and hold. 30 Hip thrust. 3 right leg, 3 left leg knee hug to lunge with arms extended, thumbs up and full rotational twist. 3 right leg, 3 left leg cradle to lunge with lateral flexion and extension.

Storm:  (A.) 3 Rounds for Time:
10: Dumbbell Hang Clean (AHAP)
10: Box Jumps
10: Dumbbell Push Press (10 Right, 10 Left)
10: Dumbbell Squat Jump (Use 15-20 pound dumbbells)
(B.) 12 minute AMRAP
1 minute assault bike sprint
1 minute treadmill sprint
10 push-ups

Finisher: 1 round: Max Rep Kettlebell Swings