Preparation: 2 minutes of single unders. Then: (A) 1 Round: Agile 8. (B) 3 Rounds of 10 banded over and backs (like a PVC pass through, but using a band instead), 10 banded face pulls (attach band to squat rack and pull band toward face with each hand pulling as far back as each ear). 2 rounds of: 2 bottoms up kettlebell overhead hold while walking in place for 10 steps 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)

Focus: Ring Dips:  5-5-4-3-2
Supine Ring Rows 5-4-3-2-1

Storm : For Time:
50 Air Squats
25 Calorie Row
40 Kettlebell Swings 44#
20 Calorie Row
30 Evil Wheels
15 Calorie Row
20 Barbell Muscle-ups 45#
10 Calorie Row
10 Burpees

Finish: 5 rounds of: 1 minute hollow rock, 20 flutter kicks, 10 AbMat Sit-ups


Preparation: 1 Round of 30 Jumping Jacks, 10 Burpees, 30 Mountain Climbers, 20 Lunges.

Storm: 6 Rounds For Time:
5: Dumbbell  Hang Clean
5: Dumbbell Lunge
5: Dumbbell Bent Over Row
5: Dumbbell Curls
5: Dumbbell Reverse Lunge

Finisher:  5 Rounds of 15 sit-ups and 1 minute planks.

  1. stellaguinness said:

    Used 20 pound kettle bell for warm-up the kettle bell work. Was able to do on my right side, but struggled on the left. I didn’t realize I had grab that heavy of one until it was too late.
    Ring dips went well. Ruggle at the end though.
    Completed work out RX, 18:11
    Got through two rounds of core work as it was time for me to leave the gym.


  2. cnbdolinsekmsncom said:

    The warm-up took 6 minutes. And the storm took 18 min and 50 seconds. I used a 25lb dumbbell. I got through three of the five rounds of the sit-ups and planks before I had to quit. Altogether, the whole thing took about 45 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: