Preparation: A. Assault Bike easy pace for 2 minutes. B. 1 round. 1. Foam roll IT band 10 per leg. 2. Foam roll inner thigh (adductor to just above the knee) 10 per leg. 3. Foam roll piriformis for 30 seconds per side. 4. V-up 10x (flat on your back, legs together, roll back and touch toes to ground behind your head, then sit-up with legs descending into an “v” on the floor, and reach for your toes.) 5. Fire Hydrants 10 per leg, forward and back rotation. 6. Groiners 10 reps (Basically slow mountain climbers. Hold the stretch at each rep for a 3-5 count.) 7. Frog Jumps 10 reps. 8. Two Samson stretch at 20 seconds per leg.

Storm : 4 Rounds for Time: (Dumbbells AHAP):
10: Dumbbell curl to Overhead Press
10: Bent-over Row
Max Rep: Close Grip Push-up
20: Front Rack Squats

Finisher: 3 Rounds of 5 Evil Wheels, 10 Hollow Rocks, 15 Leg Flutter Kicks. Very minimal rest between movements. Rest 1 minute between rounds.


Preparation: 1 Round of 30 Jumping Jacks, 3 Push-ups, 10 Lunges.

Focus: 3 Rounds of: 10 dumbbell front squats, 5 dumbbell thrusters, 5 dumbbell curl to push press. This is not a time WOD; however, try to use as heavy a dumbbell as possible and still not rest during the round. Rest 1 minute minimum between rounds.

Storm: 3 Rounds of Assault Bike Sprints
Max effort for 2 minutes
Rest 1 minute
Max effort for 1 minute 30 seconds
Rest 45 seconds

Skill/Chill: 15 rounds of Simple Get-ups (SGU) To perform a SGU start from an athletic standing position (toes forward) move to the floor, lie face down, move back up to athletic position. Switch every other round from getting to the floor face down to beginning the movement from your back.

  1. stellaguinness said:

    Used 25 pound dumbbell for work out and completed in 19 minutes.
    Did the core work unbroken for around one, and took short breaks in round two and three. It was awesome!


  2. Cody said:

    Completed the warm-up, storm, bike, and get-ups in about 40 minutes. I didn’t rest for a full minute between the 2 min rounds on the bike though but only for 45 seconds. Kind of forgot to rest for a full minute. Lifting at 25 pounds now for the dumbbells. Fifteen pounds seems so light. Scale says I’m down now to 234 pounds. When I started this, I was up to around 247.


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