Preparation: 6 minute Walk, Jog, Run on treadmill at moderate pace (A.) 1 round Agile 8. (B.) Arm Circuit (C.) 1 round:  6 Lunges, 9 Jumping Jacks, 12 Reverse Lunges, 15 Side Lunge (AKA Speed Skaters)

Storm: AMRAP in 20 Minutes:
5 Box Jump
10 Dumbbell Push Press
15 Dumbbell Overhead Lunge
50 Single Unders

Finish  4 rounds of 25 sit-ups, 25 flutter kicks, 5 Evil Wheels.

Skill: 5 Rounds: Max time handstand holds.


Preparation: 2 Rounds of 10 Arm Scissors, 10 Lunges, 10 Squats, 15 Jumping Jacks, 5 Vertical Jumps

Storm: For Time: 5 Rounds For Time:
5: Dumbbell Snatch
5: Dumbbell Lunge
5: Dumbbell Thruster
5: Dumbbell Bent Over Row
5: Dumbbell Curls
5: Dumbbell Reverse Lunge

Finisher: 3 Rounds of Assault Bike Sprints for 1 minute 30 seconds, followed by 60 seconds of rest.

  1. stellaguinness said:

    Used 30 pound dumbbell for both push press and overhead lines. Tried to use the 35 pound for lunch, but could not grip the outside of it very well. Kept having to put it down. Completed at five rounds and got through push press in the sixth.
    Core work was extremely rough today. I am definitely feeling a whole weeks work. All in all, it was great!


  2. cnbdolinsekmsncom said:

    Warm-up took 8 min. Timed rounds took 19:22. Did all 3 rounds of the bike sprints in the allotted time.


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