Preparation: Warm-up of your choice…(note movements used and time in your comments)

Focus : Squat: 100#x8 – 115#x7 – 130#x5
Power Clean: 2 rounds of max reps at 90#.
Push Press: Ladder to 100#. Then max reps at 100#
Pull-ups: 3 Rounds of 6 Arm Scissors. Then perform 9, 9, 8, 7, 6 pull-ups.

Finish: Row: set the damper on a C2 rower at 4-5. Then perform 3 rounds of 50 hard pulls followed by 1 minute rest and 1 minute of light recovery rowing.


Preparation: 3 Rounds of 10: Arm Scissors, 10 Reverse Lunges, 10 Squats, 15 Jumping Jacks, 5 Vertical Jumps, and 5 Push-ups.

Storm: AMRAP in 20 minutes of 4: Push-ups,  8 Dumbbell Thrusters, 10: Dumbbell Rows, 12: Split Squat (6 per leg). All movements AHAP.

Finisher: 6 Rounds of Assault Bike Sprints for 45 seconds, followed by 30 seconds of light, recovery pedaling.

Skill/Chill: 2 Rounds of 1 minute each. A. Leg Lifts  B. Hollow Rocks  C. Flutter Kicks. D. Sit-ups.  Minimal rest between movements. Rest 1 minute between each round.

1 comment
  1. stellaguinness said:

    Squats went well. Felt heavy at 130 pounds today.
    At 90 pounds first round of power cleans was 11, second round was eight.
    At 100 pounds the push press equals four representatives.
    Pull ups went well. Is getting more difficult as the numbers are getting higher. Was able to do each round and broken.
    Working on the pool with the road. Was able to do 381 m my last round. Receive some tips on how to increase that number. Will continue to work for 500 m.


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