Preparation: (A.) 1 round Agile 8. (B.) Arm Circuit (C.)
1 round: 4 Turkish Get-ups, 6 Push-ups, 9 Jumping Jacks, 12 Air Squats

Storm: 5 Rounds For Time:
10 Dumbbell Snatch (5 RH, 5 LH, AHAP)
10 Plyometric Push-up

Finish  4 rounds of 25 sit-ups, 25 flutter kicks.

Skill: 5 Rounds: Max time handstand holds.


Preparation: 2 Rounds of 10 Arm Scissors, 10 Lunges, 10 Squats, 15 Jumping Jacks, 5 Vertical Jumps

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

Finisher: A. 3 Rounds of Assault Bike Sprints for 2 minutes 30 seconds, followed by 60 seconds of rest.

  1. stellaguinness said:

    Used 15 pound dumbbell for a Turkish get ups. It was a little hard on my left arm.
    Used 40 pound dumbbell for single arm snatch, and finished in 13 minutes.
    Core work went well.


  2. cnbdolinsekmsncom said:

    d the warmup in 5 min; workout 2ook 20 min and 24 secs. Altogether with the three rounds of bike work, the whole thing lasted for about 36 min.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: