Preparation: (A.) 1 round of: Agile 8. (B.) 3 rounds of the Shoulder Circuit. (C.) 4 minutes of Turkish get-ups.

Focus:  (A.) 10 Rounds of 5 dumbbell rows. Alternating arms. (AHAP). (B.) Hip Hinge Hold. (Hold deadlift starting position for 2 minutes. If you can’t hold good form for two minutes take as many rounds as needed to accumulate 2 minutes total. Break as soon as physical form breaks, not when your mind says, “stop”.)

Storm: (AHAP) 3 Rounds of:
6: Dumbbell Bench Press
6: Dumbbell Squat
6: Dumbbell Lunge (6 per leg)
6: Seated Dumbbell Overhead Press

Finisher: 2 Rounds of Assault Bike Max Effort for maximum time. Stop when effort is less than 100%. Then perform: 1 minute for each movement: Leg Lifts, Hollow Rocks. Rest 1 minute between rounds.


Preparation: 2 Rounds of 20 Jumping Jacks, 4 Push-ups, 8 Lunges.

Storm: 3 Rounds for time of:
1 minute Assault Bike Max Effort
6: Dumbbell Thrusters
12: Vertical Jumps
18: Mountain Climbers
24: Air Squats

Finisher: Assault Bike 2 rounds of: Max Effort for maximum time. Stop when effort is less than 100%, 1 minute recovery pedal between rounds.

  1. stellaguinness said:

    Used 15 pound dumbbells for Turkish get ups, completed 13.
    Used 50 pound dumbbells for rent over row.
    Used 30 pound dumbbell for bench press, 35 pound dumbbell for squats, 30 pound dumbbell for lunges, and 25 pound dumbbell for seated push press.
    Bike sprint around :59, round 2 1:02.
    Core work went well!


  2. cnbdolinsekmsncom said:

    Warm-up took about 3 min. Storm took about 25 min. My first max on the bike was 48 seconds and my second was 25 seconds. Used a 25lb dumbbell for my thrusters.


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