WOD 1

Preparation: 3 minutes Assault Bike at 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: (A.) Snatch Grip Deadlift 75 kg x 5 – 85 kg x 3 – 95 kg x Max Reps

Storm :  15 Minute AMRAP:
60 feet 55# Barbell Overhead Carry (snatch grip)
10: Dumbbell Lateral Raises
3: 55# Barbell Power Snatch

Finisher: For Time: 10 Rounds of 10 kettlebell swings at 53#,  with 5 evil wheels between rounds.

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

Storm: 10 Rounds For Time:
10 Kettlebell Hang Clean (5 RH, 5 LH, 35#)
30: Kettlebell Swings (35#)
10: Sit-ups

Finish:   5 minute Assault Bike Max Effort

WOD 2

Preparation: 3 Rounds of 10 Lunges, 10 Squats, 10 push-ups, 15 Jumping Jacks, 10 sit-ups, and 1 (per leg) 30 second Samson Stretch

Storm: With dumbbells (AHAP, change dumbbells as required for each movement) perform 5 rounds for time of:
6: Hang Clean
6: Front Squat
6: Push Press
6: Bent Over Row
6: Deadlift

Finisher: Assault Bike 5 rounds of: Max Effort 1 minute on, 1 minute recovery pedal.

WOD 1

Preparation: 3 minutes Assault Bike at 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: (A.) 100 Kettlebell Swings RH & LH 4:30 Time Cap per arm. Use a 35# Kettlebell (B.) Squat 55 kg x 5 – 65 kg x 3 – 70 kg x Max Reps

Storm :  10 minute AMRAP:
10: Burpees
10: 60 kg Deadlifts
10: 20# Ball Slams

Finisher: 10 Rounds of 100 meter row with 5 evil wheels between rounds. Record your fastest and slowest 100 meter times.

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:
6: Dumbbell Hang Clean
6: Dumbbell Lunge
6: Dumbbell Thruster
6: Dumbbell Bent Over Row
6: Dumbbell Curls
6: Dumbbell Reverse Lunge

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

WOD 1

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

Storm: For Time: 5 Rounds For Time:
6: Dumbbell Hang Clean
6: Dumbbell Lunge
6: Dumbbell Thruster
6: Dumbbell Bent Over Row
6: Dumbbell Curls
6: Dumbbell Reverse Lunge

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

WOD 2

Preparation: (A.) 1 round Agile 8. (B.) Arm Circuit

Storm: 5 Rounds For Time:
10 Dumbbell Snatch (5 RH, 5 LH, AHAP)
10 Jumping Lunge

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

 

WOD 1

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: (A.)100 Kettlebell Swings for time. 3 Minute time cap.
(B.) 10 Rounds For Time:
10 Dumbbell Snatch (5 RH, 5 LH, AHAP)
10 Air Squats

Finish:   5 minute Assault Bike Max Effort

WOD 2

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

Storm: AMRAP in 20 minutes of  8: Dumbbell Thrusters, 10: Dumbbell Rows, 12: Air Squats.

Finisher: 6 Rounds of Assault Bike Sprints for 45 seconds, followed by 15 sit-ups. Rest one minute between rounds.

WOD 1

Preparation: 1000 meter row at a 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: (A.) Hang Clean 40 kg x 3 – 45 kg x 3 – 50 kg x Max Reps (B.) 100 KBS per arm. 4:30 time cap per arm. 35# Kettlebell.

Storm :  5 Rounds of:
3: 30 kg Push Press
10: 10kg Front Raises (use a bumper plate)
5: 24-26″ Box Jumps

Finisher: For Time: 10 Rounds of 1 Turkish Get-up per arm followed by 10 Abmat Sit-ups. 18-26# Kettlebell.

WOD 2

Preparation: 3 Rounds of 10 Lunges, 10 Squats, 10 push-ups, 15 Jumping Jacks, 10 sit-ups, and 1 (per leg) 30 second Samson Stretch

Storm: With dumbbells (AHAP, change dumbbells as required for each movement) perform 5 rounds for time of:
6: Hang Clean
6: Front Squat
6: Push Press
6: Bent Over Row
6: Deadlift

Finisher: Assault Bike 5 rounds of: Max Effort 1 minute on, 1 minute recovery pedal.

WOD 1

Preparation: 3 minutes Assault Bike at 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: (A.) Snatch Grip Deadlift 150# x 3 – 170# x 3 – 195# x Max Reps

Storm :  15 Minute AMRAP:
60 feet 55# Barbell Overhead Carry (snatch grip)
10: Dumbbell Lateral Raises
3: 55# Barbell Muscle-up from hang position

Finisher: For Time: 10 Rounds of 10 kettlebell swings at 53#,  with 5 evil wheels between rounds.

WOD 2

Preparation: 3 Rounds of 10 Lunges, 10 Squats, 10 push-ups, 15 Jumping Jacks, 10 sit-ups, and 1 (per leg) 30 second Samson Stretch

Storm: With dumbbells (AHAP, change dumbbells as required for each movement) perform 5 rounds for time of:
6: Hang Clean
6: Front Squat
6: Push Press
6: Bent Over Row
6: Deadlift

Finisher: Assault Bike 5 rounds of: Max Effort 1 minute on, 1 minute recovery pedal.