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Strength Training

Preparation: 3 Rounds: Samson Stretch, 2 per side 15 second hold, 10 squats, 25 jumping jacks, 30 second pillar hold, 10 pillar hold front reach (5 per arm).

Storm : (A.) 5 Rounds for Time:
5: Dumbbell Hang Squat Clean (AHAP, 5 per arm)
12: Dumbbell Rows (AHAP, 12 per arm)
10: Box Jumps

Finisher: 12 Minute AMRAP: 1 Minute Assault Bike Sprints, 20 Sit-ups

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Preparation: (A.) 100 single unders  (B.) 1 Round: Samson Stretch, 2 per side 15 second hold, 15 PVC overhead squats, 5 push-ups, 25 jumping jacks. (C.) 1 Round of 10 banded over and backs, 10 banded face pulls, 5 bottoms up kettlebell presses.

Focus: (A.) 3 Rounds for Time: (Rest up to 90 seconds between rounds.)
15: Lateral Dumbbell Raise
15: Banded Tricep Pulldown
15: Dumbbell Strict Shoulder Press
(B.) 3 Rounds for Time: (Rest up to 90 seconds between rounds.)
15: Lat Pulldown (Wide grip)
15: Lat Pulldown (Standard width grip)
15: Lat Pulldown (Chin-up grip)

Storm :  2 Rounds for Time:
500 Meter Row
10: Push-ups

Finisher: 25 Ali Sit-ups

Preparation: 2 rounds: 10: 4 way dead bugs. 3 inch worms to full extension. 3 Right leg, 3 left leg knee hug to lunge with arms extended, thumbs up and full rotational twist. 10 right arm, 10 left arm banded shoulder raises.

Focus: (A.) 3 Rounds of 10 Ball Slams (AHAP)
(B.) 3 rounds of 3 Push Presses at 105# (Rest up to 60 seconds between rounds.)

Storm: (A.) 3 Rounds for Time:
3: Push Press at 80# (Use a 6 count to lower bar from full extension)
16: Medicine Ball to Toes (10-20 pound ball.) (Rest up to 60 seconds between rounds.)
(B.) 2 Rounds for Time. Aim for 8 unbroken reps of the following movements. If you fail at 6 (or at whatever) move to the next movement. Record reps per round. Rest 30-60 seconds between movements and up to 90 seconds between rounds.
Barbell Bent Over Row at 85#
Pull-ups (Strict, kipping or butterfly)

Finisher: Tabata This: (5 cycles, rotate between movements for a total of 10 minutes work): Kettlebell Power Snatch Right, Kettlebell Power Snatch Left, Air Squat, Push-ups.

Preparation: 2 rounds of: 5 contra lateral dead bugs, 10 (5 per leg) hip thrusters, 3 inch worms, 6 (3 per leg) knee hug to lunge with lateral extension and flexion, 6 (3 per leg) knee hug to lateral lunge with high knee back to start position.

Focus: 3 Rounds For Time (rest up to 90 seconds between rounds)
15 Leg Curls at 75#
12 Split Squats (6 per leg, use 20# dumbbells)
15 Steps Walking Lunge (20# dumbbells)

Storm: 3 Rounds for Time:
1 minute Assault Bike Sprint
30 Air Squats
10 Maximum Height Vertical Jumps

Finisher: 10 Rounds For Time: 10 Kettlebell Swings, 10 Burpees

Preparation: (A.) 4 minute Row or Assault Bike.  (B.)  3 Rounds: Fire Hydrants, 3 per leg, 15 air squats, 25 jumping jacks, 10 push-ups, 4 strict pull-ups.

Focus: (A.) Depth Jumps 3 rounds of 10 from a 16″ box.
(B.) 3 Rounds of 3 Back Squats at 160# (rest 60 seconds between rounds)

Storm : 3 Rounds for Time:
3: Back Squats at 125# (take a 6 count to lower to depth, explosive movement up)
3: Dumbbell Jump Squats with 30# dumbbells

Finisher: 2 rounds of 6-8 Barbell Hip Thrusts at 130#. (Record number of reps for each round) Hold for a 3 count at top of each rep. Each round must be unbroken. Aim for 8 each round but no rest between reps. Rest as needed up to 60 seconds between rounds.

Preparation: 3 Rounds: Samson Stretch, 2 per side 15 second hold, 10 squats, 25 jumping jacks, 10 push-ups, 5 Pull-ups.

Storm : (A.) 10-9-8-7-6-5-4-3-2-1 (AHAP)
Dumbbell Push Press
Dumbbell Split Squats (Per leg)
Dumbbell Power Snatch

Finisher: 7 Rounds For Time: 1 Minute Assault Bike Sprints, 10 Kettlebell Swings

Preparation: 2 rounds: 10: ipsilateral dead bugs. 4 inch worms to full extension. 20 hip thrusts (floor). 3 right leg, 3 left leg knee hug to lunge with horizontal twist. 5 dumbbell pullovers.

Focus: (A.) 10 Rounds of 3 Hang Cleans at 95# (rest as needed up to 60 seconds between rounds.)

Storm: (A.) 5 Rounds for Time: (rest 30 seconds maximum between movements)
5: Dumbbell Lateral Raises 15# minimum
10: Ninja Roll-ups to vertical jump
10: Double Kettlebell Thrusters (20-25# kettlebells)
10: Broad Jumps
10: Balls Slams (20-30# ball)
(B.) 12 Minute AMRAP
1 minute Single unders
250 Meter Row
10:Push-ups

Finisher: For Time: 100 Sit-ups in as few rounds as possible.