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Strength Training

WOD 1

Preparation: 3 minutes Assault Bike at 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: (A.) Squat 55 kg x 5 – 60 kg x 5 – 65 kg x 5 reps minimum

Storm :  Load a barbell with 35 kg. (20 minute time cap)Perform a minimum of 3 rounds of 6-5-4-3-2-1 of the following movements.
Deadlift
Straight Leg Deadlift
Power Clean
Front Squat
Push Press
Back Squat
Good Mornings
Rest 45 seconds after completing 6 reps of each movement, rest 45 seconds after completing 5 reps of each movement, rest 45 seconds after completing 4 reps of each movement, rest 45 seconds after completing 3 reps of each movement, rest 45 seconds after completing 2 reps of each movement. Rest 90 seconds after completing 1 rep of each movement, then begin another round.

Finisher: 10 Rounds of 100 meter row with 6 evil wheels between rounds. Record your fastest and slowest 100 meter times.

WOD

Preparation: 3 Rounds of 10: Arm Scissors, Reverse Lunges, Squats, Jumping Jacks, and  5: Box Jumps.

Storm: AMRAP in 20 minutes of  8: Dumbbell Thrusters, 10: Dumbbell Rows, 12: Split Squat (6 per leg).

Finisher: 6 Rounds of Assault Bike Sprints for 45 seconds, followed by 30 seconds of light, recovery pedaling.

WOD 1

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: 4 Rounds For Time of:
Max Rep Push-ups
10: Dumbbell Curl to Press
50: Air Squats
25: Sit-ups

Finisher: 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.

WOD 2

Preparation: 10 minute on Assault Bike at moderate pace (A.) 1 round:  6 Lunges, 9 Jumping Jacks, 12 Reverse Lunges, 15 Side Lunge (AKA Speed Skaters)

Storm: 5 Rounds:
5 Sit-ups
5 Simple Get-ups
5 Dumbbell Push Press
5 Dumbbell Curls

Finish  4 rounds of 25 sit-ups.

WOD 1

Preparation: 5 minutes walk/jog at a moderate pace on treadmill Then: (A) 1 Round: Agile 8. (B) 100 Kettlebell Swings for time. 3 minute time cap.

Storm : 8 Rounds of:
5 Dumbbell Bench Press (AHAP)
25 Mountain Climbers
5 Dumbbell Thrusters

Finish: 4 rounds of: 12 Evil Wheels, 25 Sit-ups. 25 Flutter Kicks

WOD 2

Preparation: 2 Rounds of 30 Jumping Jacks, 10 Sit-ups, 15 Mountain Climbers.

Storm: 5 Rounds of:
5 Dumbbell Push Press
5 Burpees
5 Hang Cleans

Finisher: 4 Rounds of: 1 minute Plank Holds, 30 second Wall Sits

WOD 1

Preparation: 3 minutes Assault Bike at 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: (A.) Snatch Grip Deadlift 40 kg x 5 – 50 kg x 5 – 60 kg x 5

Storm :  5 Rounds:
3 Snatch Grip 60# Barbell Muscle-ups
60 feet 60# Barbell Overhead Carry (snatch grip)
8 Tabata Hollow Rocks (20 seconds work, 10 seconds rest)

Finisher: For Time: 10 Rounds of 10 kettlebell swings at 53#,  with 10 Abmat sit-ups between rounds.

WOD 2

Preparation: 6 minutes walk, jog, run on treadmill. Then:  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 minutes Assault Bike at 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: (A.) Snatch Grip Deadlift 40 kg x 5 – 50 kg x 5 – 60 kg x 5

Storm :  5 Rounds for Time:
500 Meter Row
60 feet 55# Barbell Overhead Carry (snatch grip)
12: Kettlebell Snatch (12 RH and 12 LH)

Finisher: For Time: 10 Rounds of 10 kettlebell swings at 53#,  with 10 Abmat sit-ups between rounds.

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 minutes Assault Bike at 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: (A.) Squat 30 kg x 5 – 40 kg x 5 – 45 kg x 5 (B.) 100 KBS for time. 3 minute time cap.

Storm :  12 minute AMRAP:
25: Mountain Climbers
10: 65# Overhead Squat
10: 20# Ball Slams

Finisher: 10 Rounds of 100 meter row with 6 evil wheels between rounds. Record your fastest and slowest 100 meter times.

WOD 2

Preparation: 10 minute on Assault Bike at moderate pace (A.) 1 round:  6 Lunges, 9 Jumping Jacks, 12 Reverse Lunges, 15 Side Lunge (AKA Speed Skaters)

Storm: With a time cap of 30 minutes perform 3 rounds of 100 Kettlebell Swings for time using the following sequence. Rest as required between sets and rounds.
10 Kettlebell Swings
15 Kettlebell Swings
25 Kettlebell Swings
50 Kettlebell Swings

Finish  4 rounds of 25 sit-ups.

WOD 1

Preparation: 5 minutes walk/jog at a moderate pace. on treadmill Then: (A) 1 Round: Agile 8. (B) 100 Kettlebell Swings for time. 3 minute time cap.

Storm : (A.) AMRAP in 20 minutes of:
4 Box Jumps
9 Push-ups
12 Dumbbell Snatch

Finish: 4 rounds of: 10 Evil Wheels, 25 Sit-ups. 25 Flutter Kicks

WOD 2

Preparation: 2 Rounds of 30 Jumping Jacks, 10 Burpees, 15 Mountain Climbers.

Storm: 5 Rounds of:
5 Dumbbell Bench Press
10 Sit-ups
5 Dumbbell Thrusters

Finisher: 4 Rounds of: 1 minute Plank Holds, 30 second Wall Sits