Preparation: 4 rounds: 10: four 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.) Bench Press: (Rest 45 seconds between heavier rounds)
8: 45# Bench Press
5: 65# Bench Press
4: 75# Bench Press
3: 85# Bench Press
2: 95# Bench Press
1: 105# Bench Press
Max Reps at 110# Bench Press

(B.) 4 Rounds for time
10: Dips
15: Med Ball to toes (note med ball weight)

Finisher: 5 rounds Max Rep Knees to Elbows

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Preparation: 3 rounds of: 10 (5 per side) ipsilateral dead bugs, 30 second pillar hold, 20 second alternating hands pillar hold, 6 (3 per leg) leg cradle to lunge with lateral extension and flexion.

Focus: Squat
5: Shin Hops
8: 85# Back Squats
5: Shin Hops
6: 120# Back Squats
5: Shin Hops
5: 135# Back Squats
5: Shin Hops
2: 140# Back Squats
5: Shin Hops
2: 150# Back Squats
5: Shin Hops
2: 160# Back Squats

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

Finisher: 5 rounds Max Rep Toes to Bar.

Preparation: 3 rounds: 20 second dead bugs, 10 lunge with trunk twist , 3 inch worms out to a push-up, 2: long lunge (2 right leg, 2 left leg), with elbow down to ankle with a 5 second hold per leg.

Focus: Deadlift (Rest 45 seconds between lifts.)
8: 55# Barbell Deadlifts
3 125# Barbell Deadlifts
2: 150# Barbell Deadlifts
2: 175# Barbell Deadlifts
2: 190# Barbell Deadlifts
2: 205# Barbell Deadlifts
2: 215# Barbell Deadlifts
2: 235# Barbell Deadlifts

Storm: 5 Rounds:
8: 75# Clean and Jerks
60 feet walking lunge

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

Preparation: (A.) 100 Single unders.  (B.)  3 Rounds: 30 second Dead Bug hold, Samson Stretch, 2 per side 15 second hold, squats, 25 jumping jacks, 15 push-ups, 5 TRX pull-ups.

Storm :  30 Minute Weighted Walk.
Put 30-40 pounds in a backpack, set a treadmill at 5% grade, and walk at a brisk pace for 30 minutes. Record miles walked.

Finisher: 5 rounds of 10 Get-up Sit-ups and 10 Russian Twists

Preparation: (A.) 5-10 Minutes at easy-moderate pace on treadmill, bike, or rower. (B.) 10 Barbell Power Snatch (C.) 10 Dumbbell Pullovers.

Focus: (A.) Bench Press: (Rest 45 seconds between rounds)
8: 45# Bench Press
5: 65# Bench Press
4: 75# Bench Press
3: 85# Bench Press
2: 95# Bench Press
2: 105# Bench Press
2: 110# Bench Press
2: 120# Bench Press

(B.) Floor Press, Dip Complex
3 Rounds
6 Dumbbell Floor Press (AHAP 35# minimum)
Max Rep Dips

Finisher: 5 rounds Max Rep Knees to Elbows

Preparation: 3 rounds: 20 second plank, 10 lunge with trunk twist, 3 inch worms out to a push-up, 2: long lunge (2 right leg, 2 left leg), with elbow down to ankle with a 5 second hold per leg.

Storm : 10 Rounds for Time
5: Pull-ups
10: Plyo Push-ups
10: Split Squat (10 per leg, use a challenging weight)

(B.) 5 Rounds for time
10: Russian Twists
10: 4 Way Dead Bugs
10: Bicep Curls (Moderate weight today)

Preparation: (A.) 200 Single unders.  (B.)  5 minutes on C2 Rower. (C.) 1 Round: Samson Stretch, 2 per side 15 second hold, 15 PVC overhead squats, 25 jumping jacks, 10 pull-ups.

Focus: Squat
5: Shin Hops
8: 85# Back Squats
5: Shin Hops
6: 120# Back Squats
5: Shin Hops
2: 135# Back Squats
5: Shin Hops
2: 145# Back Squats
5: Shin Hops
2: 160# Back Squats
5: Shin Hops
2: 170# Back Squats

Storm : 5 Rounds for Time
20: Dumbbell Rows
12: Dumbbell RDL (AHAP)

Finisher: 5 rounds Max Rep Toes to Bar.