Preparation: 3 minutes Assault Bike at a moderate pace. Then: (A) 1 Round: Agile 8. (B) 2 rounds of: 2 bottoms up kettlebell overhead hold while walking in place holding knee up at waist for count of 2. 10 lunges with each arm. 5 bottom up kettlebell overhead press per arm. (Use very light kettlebell)

Storm : 10-9-8-7-6-5-4-3-2-1

Dumbbell Bench Press
Dumbbell Hang Cleans
Dumbbell Front Squats

Finish: 4 rounds of: 15 Sit-ups, 10 Evil Wheels


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 2 rounds of: Ascending Assault Bike Sprints of 30 Seconds, 45 Seconds, 1 Minute, and 2 minutes. Recovery period is 1:1 with sprint time.

  1. cnbdolinsekmsncom said:

    Warum-up took 8 min. Got 13 push-ups in round 1, 8 in round 2. Used a 25lb dumbbell for the workout. Did one round of the bike sprints. Warm-up, two rounds, and 1 round of bike sprints took 51 minutes.


  2. stellaguinness said:

    Used 30 pound dumbbell for all movements. This one felt heavy. It was fun though!
    Core work went well. Also, used dumbbell in Lou of kettle bell as the kettle bell is missing. I still wanted to get in those movements for the warm-up.


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: