Preparation: (A.) 1 Round: Agile 8. (B.) 3 Rounds: Shoulder Circuit: This circuit consists of three rounds of the following movements (1.) 5 arm circles forward, 5 arm circles backward (each round the circles become larger) (2.) 10 Hugs (arms at shoulder height moving right fist to left shoulder and left fist to right shoulder.(3.) 10. Arm scissors.  (4.) 10 Wring out the towel. Start with arms straight out to your side, palms down, thumbs facing forward. Rotate right hand with thumb pointing up until the palm is up. Simultaneously rotate left hand with thumb pointing down until palm is up. That’s 1 rep. Alternate directional movements of arm each rep. (5) 3 Salutations. Interlace fingers as if you were doing a Samson Stretch. Put hands straight out in front of you and using a five count slowly raise your arms to an overhead position and hold for a three count. 3 rounds of the shoulder circuit should take around 3-5 minutes.

Focus: Take no more than 7 minutes to build to a 1 Rep Max Back Squat Rest 3 minutes. Take no more than 7 minutes to build to a 1 Rep Max Hang Clean. Rest 3 minutes.
Pull-ups: Max reps. Rest 1 minute. Then perform 5-4-3-3-2

Storm : For Time:
40 Ball Slams with 25# Ball
30 Kettlebell Power Snatch per arm (AHAP)
20 Burpees
10 Calorie row or Assault Bike (roughly an all out sprint for 30 seconds)
Rest 1 minute
Then 1 minute sprint for maximum calories on C2 rower or Assault Bike.

Finish: 3 one minute rounds: a. Abmat Sit-ups, b. Evil Wheels, c. GHD sit-ups. Minimal rest between movements, rest as needed between rounds.


Preparation: 2 Rounds of 10 Arm Scissors, 10 Lunges, 10 Squats, 15 Jumping Jacks, 5 Vertical Jumps.

Storm: AMRAP in 10 minutes of  3 Burpees, 6 Dumbbell Snatch (AHAP, 3 RH, 3 LH), 9 Air Squats

Finisher: A. 3 Rounds of Assault Bike Sprints for 2 minutes, followed by 60 seconds of rest. B. 6 rounds of Simple Get-ups (SGU)

  1. stellaguinness said:

    Used 40 pound the ball for the ball slams. Finished work out in 10:30.
    Back squat max at 165
    Hang clean 115
    Pull-ups 8. I slipped off the bar, as well as needed to do the storm before the strength. Availability of equipment is the reason why.
    Use the ab mat for both sets of sit ups as I could not get to the GHD.


  2. cnbdolinsekmsncom said:

    The whole workout took about 40 minutes. The last 2 rounds on the bike were hard going tonight, but I managed to not stop except for maybe 2 or 3 seconds. Confession: I ate 2 maple danishes today that contributed nothing to my progress tonight. Whether to attribute my lack of alacrity to them tonight might be to blame them a little too heartily. but maybe not.


  3. It was definitely the danishes Cody. Man oh man guilt of any kind undermines us. 🙂


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