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: Squat: 110#x5 – 125#x5 – 140#x max reps
Hang Clean: 75#x5 – 85#x5 – 100#x max reps
Rest 3 minutes.
Pull-ups: 5-4-4-3-2

Storm : For Time:
40 Wall Balls with 12# (minimum) Ball
30 Kettlebell Overhead Lunge per leg (AHAP switch arm with legs)
20 20″ Box Jumps
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 8 minutes of  3 Push-ups, 6 Dumbbell Push Press (AHAP), 9 Squat Jumps

Finisher: A. 3 Rounds of Assault Bike Sprints for 2 minutes 30 seconds, followed by 60 seconds of rest.

  1. stellaguinness said:

    Was able to do nine squats with 140 pounds.
    At 100 pounds, I did for hang cleans.
    Pull ups went fine.
    Worked on skill for wall ball, and receive help from another coach at the gym. Probably got the 40 in. Smacked myself pretty good with it though. I won’t do that twice.
    Left knee started to hurt, so was not able to do lunges, or box jumps.
    Completed all the core work.


  2. cnbdolinsekmsncom said:

    Did the entire workout in a half hour. I don’t think though that this was my best effort. All three rounds of the bike were slower tonight than they have been. I did get only 5 and a half hours of sleep last night, and that may have something to do with it.


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