Preparation: 100 single-unders. Then: (A.) 1 Round: Agile 8. (B.) 3 Rounds: Shoulder Circuit. (C.) Take no more than 7 minutes to do the following: 10 single KBS with RH then LH. 5 single kettlebell hang cleans with RH then LH. 3 single kettlebell hang clean and jerk with RH and then LH. 10 double KBS, 5 double kettlebell hang cleans, 5 double kettlebell clean and jerk.

Focus: Squat: 130# x 5 – 135# x 5 – 145# max reps
Hang Clean: 90# x 5 – 95# x 5 – 100# max reps
Rest 3 minutes.
Pull-ups: 7-6-5-4-4

Storm : For Time:  (A.) In 7 minutes find your 1 rep max for snatch grip barbell muscle-up
(B.) For Time: 30: 85# power clean and jerks.

Finish: 3 Rounds of: 250 meter rowing sprints with 10 Evil Wheels and 25 AbMat sit-ups between rows.


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

  1. stellaguinness said:

    For a single arm kettle bell work a used 26 pound kettle bell for double kettle bell swings, are used 20 pound kettle bell. For single kettle bell clean and are you a 26 pound kettle bell, for double kettle bell clean and jerk, are used 26 pound kettle bell.
    At 145 pounds, I did five squats.
    At 100 pounds I did six hang cleans.
    For snatch grip muscle up, I got 55 hounds.
    With 85 pounds I was able to get 30 clean and jerks completed in 8:30.


  2. cnbdolinsekmsncom said:

    Back at it again … finally. This week will go better than last. Got the workout completed in 35 minutes. Used a 25-lb dumbbell for my bent-over row. It’s too light though so moving up to 30 moving forward. That’s a good sign I reckon. 🙂 Leg lifts are still really hard. Had to put them down and pick them at least 4 to 5 times during the two rounds, about 4 times the first round and 5 the second. Day started out on a low note for me emotionally. I think I’m just tired a lot these days, but the workout made me feel a bit better.


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