Preparation: 1 Round of 30 Jumping Jacks, 10 Burpees, 30 Mountain Climbers, 20 Jumping Lunges.

Storm : AMRAP in 20 minutes (Dumbbells AHAP):
10: Dumbbell curl to Overhead Press
10: Bent-over Row
Max Rep: Close Grip Push-up
20: Front Rack Squats

Finish: 3 Rounds of 1 minute Assault Bike sprints and 1 minute of a. sit-ups, b. evil wheels, c. leg lifts. Minimal rest between sprints and core work.


Preparation: 2 Rounds of 10 Arm Scissors, 10 Reverse Lunges, 10 Squats, 15 Jumping Jacks, 5 Vertical Jumps, and 5 Push-ups.

Storm: AMRAP in 15 minutes of 10 Dumbbell Overhead Press,  10 Dumbbell Bent-over Row, 15 Front Rack Squats.  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. Planks.  C. Sit-ups.  Minimal rest between movements.

  1. stellaguinness said:

    Used 25 pound dumbbells for work out. Completed three rounds, and curls to overhead in the fourth.
    Bike sprints were difficult today. But got through them. Seems like round three went a lot better than round one
    Core work was great as always.


  2. Cody said:

    I got the warm-up done in about 8 minutes. Completed 4 full rounds of the workout and nearly got through a 5th with everything except the squats. The bike sprints were touch and go. the first 3 rounds were good, but the last 3 I could barely move during the 30 second intervals. I had to put my legs down at least three times during the leg lifts, had to go down 3 times for each of the planks, and completed 10 sit-ups in round 1 and 9 in round 2.


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