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 : For Time: 10-9-8-7-6-5-4-3-2-1 (Change out dumbbells as needed to go AHAP on each movement.)

Dumbbell Bench Press (AHAP)
Dumbbell Row (AHAP) (RH & LH)
Dumbbell Push Press (AHAP)

Finish: 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.


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: 4 Rounds of 25 Sit-ups

  1. stellaguinness said:

    Used 15 pound dumbbell for Turkish get ups.
    Used 30 pound dumbbells for bench press, 35 pound dumbbells for push press, and 40 pound dumbbells for bent over row. Completed work out in 25:00.
    Bike sprints were hard today. I’m tired. 🙂


  2. cnbdolinsekmsncom said:

    So the workout today took 50 min. The warm-up alone took 17 min. I did not make it to the four rounds of sit-ups. Good news though! I’m down from 247 pounds at the beginning of the year to 226 right now, and I can barely move. So the mission of the workout for today was presumably accomplished.


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: