Preparation:  5 minute walk and jog on treadmill at a moderate pace (A.) 1 round Agile 8. (B.) 1 round: 4 Turkish Get-ups (2 RH, 2 LH), 6 Push-ups, 9 Jumping Jacks, 12 Air Squats

Storm:  (A.) 10 Minute AMRAP Of:
10 Dumbbell Snatch (5 RH, 5 LH, AHAP)
10 Plyometric Push-up
(B.) 5 Rounds Of:
20 RH and 20 LH: Dumbbell Row: As Heavy As Possible (“Kroc Row” style: 1 hand on Bench, hinge at waist, pull weight alongside body in a rowing motion. Let your arm extend fully at the “bottom” of the row.)

Finish  3 Rounds of Assault Bike Sprints for 2 minutes 30 seconds, followed by 60 seconds of rest between sprints.


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

Storm: 5 Rounds of: 
5 Dumbbell Bench Press
10 Sit-ups
5 Dumbbell Thrusters

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

Finisher: 5 Rounds of 10 sit-ups.

  1. stellaguinness said:

    Did a brisk walk on the treadmill for five minutes
    Used 15 pound dumbbell for Turkish get up. They felt really good today, I think I’m ready to bump it up to a 20 pound dumbbell next time.
    Used 40 pound dumbbell for snatch. Completed for rounds.
    Used 40 pound dumbbell for bent over row.
    Bike sprints today we’re no good. Feeling very exhausted.


  2. cnbdolinsekmsncom said:

    The warm-up took 8 min. The storm took 22 min, and I used a 25lb dumbbell. Got through 2 rounds of the “cool-down” before I quit. In spite of not completing the last 2 rounds of the planks and wall-sits though, I feel like I accomplished a lot. Felt a little more motivation today than I have lately.


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