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: In 10 minutes find your 1 RM power clean.

Storm :  5 Rounds for Time:
4: 65# Barbell Muscle-up from Hang position
6: 26# Turkish Get-ups
8: Ring Push-ups

Finisher: (A.) 2 rounds: 500 meter row. Rest as needed between rounds.  7 minute time cap. (B.) 100 Abmat sit-ups in as few rounds as possible.

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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 Back Squat.

Storm :  With 28 minute time cap perform 5 rounds of:
20: Double Kettlebell Thrusters @ 15-20 pounds
20: Kettlebell Snatch @ 35 pounds alternating hands
20: Box jumps @ 16-20 inches
20: Barbell Push Press @ 45 pounds
13 Calorie Row

Rest 1 minute between rounds 

Finisher:  10 Rounds for time: 10 Hollow Rocks, 5 evil wheels

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)
Dumbbell Rows (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: Squat: 150# x 50. Take as few rounds as possible to squat 100# for 50 reps. Rest as needed between rounds.

Storm :  22 Minute AMRAP:
60 feet 65# Barbell Overhead Carry (snatch grip)
10: Dumbbell Lateral Raises
5: Front Raise with a bumper plate
3: 65# Barbell Power Snatch

Finisher: For time: 10 Rounds of 10 53# kettlebell swings and 10 weighted AbMat sit-ups.

Preparation: 150 single unders, 25 right leg jumps, 25 left leg jumps. 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: Take 7 minutes to find your push press 1 RM.

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: 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: 150# x 20. Take as few rounds as possible to squat 150# for 20 reps. Rest as needed between rounds.

Storm :  (A.) 10 Minute AMRAP: (Go as far as you can in 10 minutes. If you get past 15 do 18. If you get past 18 do 21, etc., etc.)
3: Box Jumps at 20 inches
3: 95# Power Clean
6: Box Jumps at 20 inches
6: 95# Power Clean
9: Box Jumps at 20 inches
9: 95# Power Clean
12: Box Jumps at 20 inches
12: 95# Power Clean
15: Box Jumps at 20 inches
15: 95# Power Clean

Finisher:  10 Rounds for time: 10 Hollow Rocks, 10 Evil Wheels.

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

Storm: AMRAP in 15 minutes of  8: Dumbbell Push Press, 10: Dumbbell Rows, 12: Dumbbell Lunge (6 per leg). All done AHAP. Switch out dumbbells as needed.

Finisher: 3 Rounds of 1 minute each. A. Leg Lifts  B. Flutter Kicks. C. Hollow Rocks Minimal rest between movements. Rest 1 minute between each round.