Preparation: 6 minutes walk, jog, run on treadmill. Then: (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 : 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: 2 Rounds of 30 Jumping Jacks, 10 Burpees, 30 Mountain Climbers, 20 Reverse 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. stellaguinness said:

    Started off with a brisk walk on the treadmill, but then jogged for the last 45 seconds.
    Try to use 20 pound dumbbell for Turkish get up. Was able to do it on the right side, but too much for my left. Switch then to the 15 pound
    Used 30 pound dumbbell for work out. Definitely could feel the difference in the bench press. Game changer.
    Core work went well.


  2. cnbdolinsekmsncom said:

    Warm-up took 13 min today for some reason. The workout itself took half an hour. Got through 1 full round of the bike sprints and stopped as the whole thing from beginning to end took 58 minutes.


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: