WOD 1

Preparation: 3 minutes single unders. 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: Squat 95# x 5 – 115# x 5 – 135# x 5
Hang Clean: 65# x 5 – 75# x 5 – 90# x 5

Storm :  500 Kettlebell Swings for time in 5 rounds as follows (35# Kettlebell):
10
1 Supine Ring Row
15
2 Supine Ring Row
25
3 Supine Ring Row
50

Finish: For time–5 rounds of: 10 GHD Sit-ups

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 single unders 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: Squat 95# x 5 – 115# x 5 – 135# x 5
Hang Clean: 65# x 5 – 75# x 5 – 90# x 5

Storm :  500 Kettlebell Swings for time in 5 rounds as follows (35# Kettlebell):
10
1 Push-up
15
2 Push-ups
25
3 Push-ups
50

Finish: For time4 rounds of: 25 Abmat Sit-ups

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.

Preparation: (A.) 100 single unders (B.) Shin Box (C.)
1 round: 4 Turkish Get-ups, 6 Push-ups, 9 Jumping Jacks, 12 Air Squats

Storm: 5 Rounds For Time:

5: Box Jumps
10 Dumbbell Snatch (5 RH, 5 LH, AHAP)
10 Plyometric Push-up

Finish  4 rounds of 25 sit-ups, 25 flutter kicks.

Skill: 5 Rounds: Max time handstand holds.

WOD 2

Preparation: 2 Rounds of 10 Arm Scissors, 10 Lunges, 10 Squats, 15 Jumping Jacks, 5 Vertical Jumps

Storm: For Time: 5 Rounds For Time:
5: Dumbbell Snatch
5: Dumbbell Lunge
5: Dumbbell Thruster
5: Dumbbell Bent Over Row
5: Dumbbell Curls
5: Dumbbell Reverse Lunge

Finisher: A. 3 Rounds of Assault Bike Sprints for 2 minutes 30 seconds, followed by 60 seconds of rest.

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Preparation: 3 minutes of Single Unders. Then: (A) 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: Snatch Grip High Pull: 70# x 5 – 75# x 3 – 85# x Max Reps
Snatch Grip Barbell Muscle-up: 45# x 5 – 50# x 3 – 60# x Max Reps

Storm :  (A.) For Time:
10: 20# Kettlebell Turkish Get-up
100: 44# Kettlebell Swings
20: 44# Kettlebell Hang Cleans (10 RH, 10 LH)
20: 35# Kettlebell Clean and Jerks (10 RH, 10 LH)
20: 35# Kettlebell Hang Snatch (10 RH, 10 LH)
10: Kettlebell Swings (AHAP 53# minimum)
20: 35# Double Kettlebell Hang Cleans
(B.) EMOM for 5 Minutes
100 Meter Row
10: Hollow Rocks

Finish: 10 Rounds: 5 Evil Wheels, 10 Abmat Sit-ups

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: 3 minutes single unders 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: Squat 145# x 5 – 160# x 3 – 180# x Max Reps
Hang Clean: 95# x 5 – 105# x 3 – 120# x Max Reps

Storm :  500 Kettlebell Swings for time in 5 rounds as follows (44# Kettlebell):
10
15
25
50

Finish: For time4 rounds of: 25 Abmat Sit-ups

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.

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 : For Time: 10-9-8-7-6-5-4-3-2-1 (Change out dumbbells as needed to go AHAP on each movement.)

Dumbbell Bench Press (AHAP)
Dumbbell Row (AHAP) (RH & LH)
Dumbbell Push Press (AHAP)

Finish: 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: 3 minutes of moderate Assault Bike. Then: (A) 1 Round: Agile 8. (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: Snatch Grip Deadlift: 170# x 3  – 180# x 3 – 205# x Max Reps

Storm :  (A.) 21-15-9:
53# Kettlebell Swings
Push-ups
85# Hang Clean
(B.) 8 Minute EMOM
6: 85# Barbell Thruster
6: Burpees

Finish: 5 Rounds: 100 Meter Row, 5 Evil Wheels

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.