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Strength Training

Preparation: 200 single unders. Then: (A) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 bottom up kettlebell overhead press per arm. (B) 3 Rounds: Samson Stretch, 2 per side 15 second hold, 15 squats, 10 push-ups, 3 strict pull-ups.

Focus: Squat: 50 reps at 95# in as few rounds as possible.

Storm :  For Time; 30 reps of barbell Ground to Overhead at 75# (Snatch, Power Snatch Clean and Jerk, etc., you choose the method.)

Finisher:  10 rounds of 10 hollow rocks and 1 minute weighted planks.

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Preparation: 6 minutes walk, jog, run on treadmill. Then: 3 rounds: 6 Push-ups, 9 Jumping Jacks, 12 Air Squats, 5 Lunges.

Storm : 5 Rounds for time:
20 Seconds Treadmill Sprint
30 Front Rack Lunges, alternating legs. (25-35#.) Experiment with weight.  Aim for 15 unbroken as the goal. If you can’t do 15 reps go lighter, if you can do more than 15 reps consider going heavier.

Finish: (A.) 50 Kettlebell swings for time. (B.) 5 rounds of 10 Evil Wheels

Preparation: 200 single unders. Then: (A) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 bottom up kettlebell overhead press per arm. (B) 3 Rounds: Samson Stretch, 2 per side 15 second hold, 15 squats, 10 push-ups, 3 strict pull-ups.

Focus: Power Clean- 5 reps at 90#; 5 reps at 100#; 5 reps at 115#

Storm :  40-30-20-10
Kettlebell Swings (35# minimum)
Kettlebell Overhead Lunge (Alternate arms, use 20-30# kettlebell)
Ball Slams (20# Ball)
AbMat Sit-ups

Finisher:  10 Rounds for time: 100 meter row, 5 evil wheels

Preparation: 3 Minutes 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: Squat: 20 reps at 145# in as few rounds as possible.

Storm :  5 Rounds for Time:
12: Push-ups
5: Ring Dips
4: Dumbbell or Kettebell seated overhead press (AHAP)
4: 75# Bench Press
3: 75# Push Jerk
2: 75# Push Press

Finisher: 100 Abmat sit-ups in as few rounds as possible.

Preparation: 200 single unders. Then: (A) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 bottom up kettlebell overhead press per arm. (B) 3 Rounds: Samson Stretch, 2 per side 15 second hold, 15 squats, 10 push-ups, 3 strict pull-ups.

Focus: Take 7-10 minutes to find your 1 RM Barbell Muscle-up, Snatch Grip.

Storm :  As Many Rounds As Possible in 17 minutes:
20: Kettlebell Swings @ 44 pounds
7: Strict Ring Rows
20: Kettlebell Snatch @ 26-35 pounds (alternating arms)

Finisher:  5 Rounds for time: 10 Hollow Rocks, 1 minute weighted planks.

Preparation: 6 minutes walk, jog, run on treadmill. Then: 2 rounds: 6 Push-ups, 9 Jumping Jacks, 12 Air Squats, 15 Lunges.

Storm : For Time: 10-9-8-7-6-5-4-3-2-1

Dumbbell Bench Press (AHAP)
Thruster (AHAP)

Finish: (A.)100 Kettlebell swings for time. (B.) 5 rounds of 10 Evil Wheels

Preparation: 200 single unders. Then: (A.) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 bottom up kettlebell overhead press per arm. (B.) 3 Rounds: Samson Stretch, 2 per side 15 second hold, 15 squats, 10 push-ups, 3 strict pull-ups.

Focus: Take 10 minutes to find your 1 RM Snatch Grip Deadlift.

Storm :  As Many Rounds As Possible in 15 minutes of :
5: Pike Position Push-ups from a box
8: Long Jumps
12: Front Rack Lunges with 25# Dumbbells or Kettlebells

Finisher:  10 Rounds for time: 10 Hollow Rocks, 5 evil wheels, 10 AbMat Sit-ups.