Preparation: 1 Round of 10: Arm Scissors, 10: Push-ups, 10: Lunges, 15 jumping jacks, and 1 (per leg) 30 second Samson Stretch. 5 minute AMRAP of Turkish Get-up

Storm: For Time: 10 Rounds For Time:
5: Dumbbell Snatch
5: Dumbbell Lunge
5: Dumbbell Thruster
5: Dumbbell Bent Over Row
5: Dumbbell Curls
5: Dumbbell Reverse Lunge

Finish 4 rounds of 45 second Assault Bike sprints followed by 45 second recovery pedal.

Skill/Chill: 2 Rounds, 1 minute for each movement: Flutter Kicks, Planks, Hollow Rocks. Rest 1 minute 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:

    Used 20 pound dumbbells for Turkish get ups. Could only get through to as it was very painful on my shoulders. I probably needed to warm them up a bit more.
    Used a 30 pound dumbbells for work out. Got through five rounds, and my left knee started to bother me. I noticed it during the lunges.
    Got through the Viking just fine.


  2. cnbdolinsekmsncom said:

    Warm-up today took me about 5-7 minutes. I did 3 full rounds and got through push-ups and the 6 push-presses for my 4th round in the 8 minutes. The bike took the normal amount of time, the second and third 2/30 times being a little more difficult than the first. Felt mostly good about it though.


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