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

Focus: Take no more than 7 minutes to build to a 1 Rep Max Snatch Grip Deadlift. Rest 3 minutes. Take no more than 7 minutes to build to a 1 Rep Max Push Press. Rest 3 minutes.
Pull-ups: Max reps. Rest 1 minute. Then perform 5-4-3-2-1

Storm : AMRAP in 12 minutes: (2 reps each the first round then add 2 reps for each successive round until the 12 minutes are up. That is 2-4-6-8-10-12, etc.)
Box Jumps (20″)
Ring Rows
Knees to Elbows

Finish: 3 Rounds of 1 minute Row 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. Cody said:

    Did the warm-up in about 8 minutes. I got through 4 rounds in 15 minutes of workout. The first three rounds of the bike were good. I managed to go through almost all 6 rounds without stopping for complete rests except for maybe 5 to 10 seconds. Tried to keep pedaling


  2. stellaguinness said:

    One rep max for a snatch grip dead lift was 200 pounds.
    One rep max push press, 110 pounds.
    Completed 11 pull ups unbroken.
    For the work out, I got through six full rounds equaling 12 representatives per Movement, and up to three knees to elbows on around seven equaling 14 representatives per movement.
    Not able to do the core work as could I could not get to the rowers.


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