Preparation: 3 minutes Assault Bike at a moderate pace. Then: (A) 1 Round: Agile 8. (B) 4 rounds of: 4 RH and 4 LH Turkish-Get-ups with a light dumbbell/kettlebell.

Storm : (A.) 4 Rounds for time: 50 Air Squats, 50 Jumping Jacks, 50 Lunges.
(B.) 7 Minute AMRAP of: 5 Dumbbell Bench Press, 10 Sit-ups, 5 Dumbbell Thrusters.
(C.) Assault Bike Sprints 5 rounds of 3 minute max effort sprints followed by 1 minute rest.

Finish: 4 rounds of: 2 Pike Position Push-ups (feet on a plyo-box), and 50 Flutter Kicks.


Preparation: 2 Rounds of 30 Jumping Jacks, 10 Burpees, 15 Mountain Climbers.

Storm: 4 Rounds of:
50 Push-ups
50 Squats
50 Sit-ups
50 Lunges

Finisher: 4 Rounds of: 1 minute Plank Holds, 30 second Wall Sits.

  1. cnbdolinsekmsncom said:

    Got through the warm-up in 8 minutes. Got through one round of the workout in 20 minutes and stopped. A stranger came in to walk onn the treadmill, and I let two factors keep me from finishing, namely, my discomfort at others working out with me, and secondly, my lack of desire to complete it. The fear and the lack of motivation fueled each other.


  2. stellaguinness said:

    Used 15 pound dumbbell for Turkish get up
    Completed work out one in 20:46.
    Used 35 pound dumbbell for bench press, and 30 pound dumbbells for thruster. Completed three rounds.
    Bike sprints were tough, but got through all five rounds.
    Push up from the box was hard on my left shoulder, but completed both rounds and flutter kicks.


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