Preparation: (A.) 100 single unders (B.) Shin Box (C.)
1 round: 4 Turkish Get-ups, 6 Push-ups, 9 Jumping Jacks, 12 Air Squats

Storm: 5 Rounds For Time:

5: Box Jumps
10 Dumbbell Snatch (5 RH, 5 LH, AHAP)
10 Plyometric Push-up

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

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: A. 3 Rounds of Assault Bike Sprints for 2 minutes 30 seconds, followed by 60 seconds of rest.


1 comment
  1. stellaguinness said:

    Used 15 pound dumbbells for Turkish get ups.
    Since you’re doing the shit in a box exercise, I am able to pin my shoulders closer to the ground then when I started. Definitely working for me.
    Used 40 pound dumbbell for single arm snatch, completed work out in 14:35.
    For core work was able to do all set and broken with little Rest in between each set.
    Was able to do if you double unders unbroken. Just thought I would try since I had my jump rope with me. 🙂


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: