Preparation: Two minutes moderate effort on rower or Assault Bike. Then: (A.) 1 Round: Agile 8. (B.) 3 Rounds: Shoulder Circuit.

Focus: Squat: 65# x 5 – 85# x 5 – 100# x 5
Hang Clean: 55# x 5 – 65# x 5 – 75# x 5
Rest 3 minutes.
Pull-ups: 7-6-5-4-3

Storm : For Time:  (A.) 21-15-9- Kettlebell Swings (AHAP)
GHD Sit-ups. (B.) Five Rounds for time: 5- 20 or 30# Ball Slams, 5- Box Jumps, 5- Toes to Bar

Finish: 3 Rounds of: 30 second Assualt Bike sprints, 10 Evil Wheels, 10 Hollow Rocks.


Preparation: 2 Rounds of 10 Arm Scissors, 10 Lunges, 10 Squats, 15 Jumping Jacks, 3 Vertical Jumps.

Storm: AMRAP in 10 minutes of 10 Push-ups,  10 Dumbbell Bent-over Row (AHAP), 10 Jumping Squats.

Finisher: 6 Rounds of Max Effort Assault Bike Sprints for 30 seconds, followed by 30 seconds of light, recovery pedaling.

Skill/Chill: 2 Rounds of 1 minute each. A. Leg Lifts.  B. Planks.  C. Sit-ups.  Minimal rest between movements.

1 comment
  1. stellaguinness said:

    Back squats and hang cleans it went well. So did pull-ups.
    Used 53 pound kettle bell for storm. Unable to do GHD set ups so did ab mat sit ups.
    Completed second work out with no problem.
    Core work went well. All in all a great day.


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