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

Storm : AMRAP in 20 minutes (Dumbbells AHAP):
10: Dumbbell curl to Overhead Press
10: Bent-over Row
Max Rep: Close Grip Push-up
20: Front Rack Squats

Finisher: 3minutes of moderate Assault Bike pedaling. Then 3 Rounds of 1 minute for each movement: Side Planks Right Hand and Left Hand , 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. stellaguinness said:

    Used 20 pound dumbbell for Turkish get up. Completed eight
    Used 30 pound dumbbell for curl to overhead, and bent over row. Used 35 pound dumbbell for squats. Completed for rounds.
    Was able to get through the moderate bike, and one round of core work. Needed to get ready for seminar this afternoon.


  2. cnbdolinsekmsncom said:

    The warm-up took about 8 minutes. The storm took 30 minutes. got 11 push-ups in the first round, 7 in the second. I was able in all three rounds of the bike sprints today to go at a pretty fast speed.


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