Preparation: A. Assault Bike moderate 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  7. Frog Jumps 10 reps. 8. Two Samson stretch at 20 seconds per leg.

Storm : 10 minute AMRAP: (Dumbbells AHAP):
10: Power Snatch (5 right-hand, 5 left-hand)
4: Box Jumps
10: Evil Wheels

Finisher: 3 Rounds of Assault Bike Sprints
Max effort for 3 minutes
Rest 1 minute 30 seconds
Max effort for 2 minutes
Rest 1 minute
Max effort for 45 seconds
Rest as need and start the next round

Skill/Chill: 3 Rounds of max time handstand holds


Preparation: 2 Rounds of 20 Jumping Jacks, 4 Push-ups, 8 Lunges.

Storm: 100 Dumbbell Swings for Time: Perform one round as follows 10: Dumbbell Swings (DBS), 1: Push-up, 15: DBS, 2: Push-up, 25: DBS, 3: Push-up, 50: DBS. Use a dumbbell weight that you know you can swing 25-30 times unbroken.

Skill/Chill: As many rounds as possible in 6 minutes 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. Cody said:

    Warm-up today took about 5 to 6 minutes. Did my storm in 14 minutes, and got through 9 get-ups in the 6 minutes time. Used a 20 pound dumbbell.


  2. stellaguinness said:

    Used 35 pound dumbbell for the work out. Finished four rounds.
    Bike sprints were hard today, but I do see improvement each time we do them. I’m able to sustain a good rate for three minutes. Of course, 45 seconds I can go a lot faster. We will keep working at those.
    We have exceeded the hour in the gym, so I did not get to the handstand holds. If you would like me to go longer than an hour, I can do that. I just didn’t know. I can certainly even practice those later today if you would like me to.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: