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Strength Training

Preparation: 300 Single unders. Then:  (A) 1 Round: Shin Box. (B) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 bottom up kettlebell overhead press per arm.

Focus: Snatch Grip Deadlift: 185# x 3 – 195# x 3 – 205# x Max reps

Storm :  500 Kettlebell Swings (KBS) for time in 5 rounds as follows (35# Kettlebell):
10 KBS
1 Push-up
15 KBS
2 Push-up
25 KBS
3 Push-up
50 KBS

Finish: 10 rounds of: 10 Evil Wheels

WOD 1

Preparation: 3 minutes single unders. Then: (A) 1 Round: Shin Box. (B) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 bottom up kettlebell overhead press per arm.

Focus: Squat 155# x 3 – 165# x 3 – 175# x Max Reps
Hang Clean: 110# x 3 – 115# x 3 – 120# x Max Reps

Storm :  500 Kettlebell Swings for time in 5 rounds as follows (35# Kettlebell):
10 KBS
2 Overhead Lunge with 25# Bumper Plate
15 KBS
4 Overhead Lunge with 25# Bumper Plate
25 KBS
50 KBS

Finish: 5  rounds For time of: 12 Evil Wheels

Preparation: 300 Single unders. Then:  (A) 1 Round: Shin Box. (B) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 bottom up kettlebell overhead press per arm.

Focus: Snatch Grip Deadlift: 160# x 5 – 185# x 5 – 195# x Max reps

Storm :  500 Kettlebell Swings (KBS) for time in 5 rounds as follows (35# Kettlebell):
10 KBS
1 Pull-up (Or ring row)
15 KBS
2 Pull-up
25 KBS
3 Pull-up
50 KBS

Finish: 10 rounds of: 10 Evil Wheels

Preparation: 3 Assault Bike, Moderate Pace. Then:  (A) 1 Round: Shin Box. (B) 3 Rounds of 10 jumping jacks, 10 squats, 4 box jumps

Storm :  500 Kettlebell Swings (KBS) for time in 5 rounds as follows (35# Kettlebell):
10 KBS
1 Push-up
15 KBS
2 Push-up
25 KBS
3 Push-up
50 KBS

Finish: 10 rounds of: 10 Evil Wheels

WOD 1

Preparation: 3 minutes single unders. Then: (A) 1 Round: Shin Box. (B) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 bottom up kettlebell overhead press per arm.

Focus: Squat 145# x 5 – 155# x 5 – 165# x Max Reps
Hang Clean: 100# x 5 – 110# x 5 – 115# x Max Reps

Storm :  500 Kettlebell Swings for time in 5 rounds as follows (35# Kettlebell):
10 KBS
15 KBS
25 KBS
50 KBS

Finish: For time–5 rounds of: 10 Evil Wheels

WOD 2

Preparation: 6 minutes walk, jog, run on treadmill. Then: (A) 1 Round: Agile 8. (B.) 2 rounds: 6 Push-ups, 9 Jumping Jacks, 12 Air Squats.

Storm : For Time: 7 Rounds For Time: (Change out dumbbells as needed to go AHAP on each movement.)

5: Dumbbell Bench Press (AHAP)
10: Dumbbell Row (AHAP) (RH & LH)
5: Dumbbell Front Squats (AHAP)

Finish: Assault Bike 2 rounds of: Ascending Assault Bike Sprints of 30 Seconds, 45 Seconds, 1 Minute, and 2 minutes. 10 Sit-ups between each round.

Preparation: 3 Assault Bike, Moderate Pace. Then:  (A) 1 Round: Shin Box. (B) 3 Rounds of 10 jumping jacks, 10 squats, 4 box jumps

Storm :  500 Kettlebell Swings (KBS) for time in 5 rounds as follows (35# Kettlebell):
10 KBS
1 Push-up
15 KBS
2 Push-up
25 KBS
3 Push-up
50 KBS

Finish: 5 rounds of: 20 flutter kicks

WOD 2

Preparation: 6 minutes walk, jog, run on treadmill. Then: (A) 1 Round: Agile 8. (B.) 2 rounds: 6 Push-ups, 9 Jumping Jacks, 12 Air Squats.

Storm : For Time: 7 Rounds For Time: (Change out dumbbells as needed to go AHAP on each movement.)

5: Dumbbell Bench Press (AHAP)
10: Dumbbell Row (AHAP) (RH & LH)
5: Dumbbell Front Squats (AHAP)

Finish: Assault Bike 2 rounds of: Ascending Assault Bike Sprints of 30 Seconds, 45 Seconds, 1 Minute, and 2 minutes. 10 Sit-ups between each round.

WOD 1

Preparation: 3 Assault Bike, Moderate Pace. Then:  (A) 1 Round: Shin Box. (B) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 bottom up kettlebell overhead press per arm.

Focus: Snatch Grip Deadlift 90# x 5 – 115# x 5 – 135 x 5

Storm :  500 Kettlebell Swings for time in 5 rounds as follows (35# Kettlebell):
10
1 65# Push Press
15
2 65# Push Press
25
3 65# Push Press
50

Finish: For time–5 rounds of: 10 GHD Sit-ups

WOD 2

Preparation: 6 minutes walk, jog, run on treadmill. Then: (A) 1 Round: Agile 8. (B.) 2 rounds: 6 Push-ups, 9 Jumping Jacks, 12 Air Squats.

Storm : For Time: 7 Rounds For Time: (Change out dumbbells as needed to go AHAP on each movement.)

5: Dumbbell Bench Press (AHAP)
10: Dumbbell Row (AHAP) (RH & LH)
5: Dumbbell Front Squats (AHAP)

Finish: Assault Bike 2 rounds of: Ascending Assault Bike Sprints of 30 Seconds, 45 Seconds, 1 Minute, and 2 minutes. 10 Sit-ups between each round.