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Strength Training

Preparation: (A.) Agile 8 (B.) 2 Rounds: Samson Stretch, 2 per side 15 second hold, 15 PVC overhead squats,  10 pull-ups, 10 push-ups

Focus: (A.) Squat: 5 rounds of 5 repetitions building to a heavy 5 rep round. (B.) 3 rounds of 10 barbell Good Mornings. Load the barbell, use good form. This is not a cool down exercise…

Storm :  For time: 21-15-9
Power Clean (75#-95# minimum)
Dips (Ring or Dip station)
Box Jumps (24″ Box)

Finisher: For Time: 6 Rounds of 60 foot heavy double kettlebell front rack carries. Short rests as needed between rounds.

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Preparation: (A.) Shin Box (B.) 2 Rounds: Samson Stretch, 2 per side 15 second hold, 15 PVC overhead squats,  5 pull-ups, 10 push-ups

Focus: (A.) Push Press 5 rounds of 5 repetitions building to a heavy 5 rep round.

Storm :  7 Rounds for Time:
60 feet: 75# Barbell Overhead Carry (snatch grip)
10: Dumbbell Lateral Raises
5: Front Raise with a bumper plate
3: 75# Barbell Power Snatch

Finisher: 5 Rounds: Max Time Dead Hang from Pull-up bar. 10 Evil Wheels each time you come off the bar.

Preparation: (A.) Agile 8 (B.) 2 Rounds: Samson Stretch, 2 per side 15 second hold, 15 PVC overhead squats,  10 pull-up.

Focus: (A.) Deadlift: 5 rounds of 5 repetitions building to a heavy 5 rep round.

Storm :  (A.) 5 Rounds For Time:
10: Ball Slams (AHAP)
20: Low Box Step-ups (20 per leg, count 40 total steps)
(B.) Superset 3 Rounds of:
15-12-10: Front Squat–use double kettlebells.
10: Side load lunges, (AHAP) using kettlebells or dumbbells.

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

Preparation: 200 Single unders. Then: 2 Rounds: Samson Stretch, 2 per side 15 second hold, 15 air squats, 10 push-ups, 10 TRX pull-ups, 10 TRX Dips.

Storm :  8 Rounds (Rest 60 seconds between rounds) :
Dumbbell Squat Cleans (AHAP) Use 2 dumbbells or 2 kettlebells

Finisher: 4 Rounds 25 evil wheels, 10 v-ups.

Preparation: 100 Single unders. Then: 2 Rounds: Samson Stretch, 2 per side 15 second hold, 15 air squats, 10 push-ups, 10 pull-ups.

Storm :  15 minute AMRAP:
1 minute Assault Bike Sprint
10 Dumbbell Curls (AHAP)
15: Kettlebell Swings

Finisher:  200 Flutter Kicks in as few rounds as possible.

Preparation: 2 Minutes Assault Bike. Then: (A.) Agile 8 (B.) 2 Rounds: Samson Stretch, 2 per side 15 second hold, 15 air squats, 10 push-ups, 3 strict pull-ups.

Storm :  20 minute AMRAP:
10: 30# Dumbbell Hang Squat Cleans
15: Pull-ups
20: Box Jumps

Finisher:  100 Evil Wheels in as few rounds as possible.

Preparation: 2 Minutes Assault Bike. Then: (A.) Agile 8 (B.) 2 Rounds: Samson Stretch, 2 per side 15 second hold, 15 PVC overhead squats, 15 push-ups, 3 strict pull-ups.

Focus: (A.) Squat 105# x 5 – 120# x 3 – 135# x Max Reps. (B.) Barbell Good Mornings: 3 rounds of 10 reps.

Storm :  2 Rounds For Time:
20: 85# Hang Cleans
25: Evil Wheels
500 Meter row
10: Ring Dips
25: Knees-to-Elbows

Finisher:  3 rounds: 10 GHD sit-ups, 25 flutter kicks.