Preparation: (A.) 1 round of: Agile 8. (B.) 3 rounds of the Shoulder Circuit. (C.) 4 minutes of Turkish get-ups.

Focus: (A.) 10 Rounds of 5 dumbbell rows. Alternating arms. (AHAP). (B.) Hip Hinge Hold. (Hold deadlift starting position for 2 minutes. If you can’t hold good form for two minutes take as many rounds as needed to accumulate 2 minutes total. Break as soon as physical form breaks, not when your mind says, “stop”.)

Storm: (AHAP) 5 Rounds of:
20: Push-ups
20: Air Squat
4: Box Jumps
10: Dumbbell Power Snatch

Finisher: 2 Rounds of 1 minute for each movement: Leg Lifts, Hollow Rocks, Weighted sit-ups. Use a dumbbell, held in both hands, extended above your head on the floor and then straight out in front of you when you ascend. Rest 1 minute between rounds.


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

Storm: 2 Rounds of:
Max Rep Push-ups
10: Dumbbell Curl to Press
50: Air Squats
25: Sit-ups

Finisher: Assault Bike 1 round of: 30 on / :30 off, 1:00 on / :30 off, 45 on / :25 off, 20 on / :20 off, 2:00 on / :45 off, 1:30 0n / :40 off

  1. cnbdolinsekmsncom said:

    Did the


  2. stellaguinness said:

    Used 20 pound dumbbell for Turkish get ups. Completed 10.
    Used 40 pound dumbbell for one arm row.
    Held the bottom of the dead lift, only broke three times.
    Used 40 pound dumbbell for one arm snatch.
    Used 20 pound dumbbell for weighted sit ups.


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