10.8.16 “Filthy Fifty”

October 07, 2016


FITNESS & LIFESTYLE

SATURDAY SWEATFEST

“Filthy Fifty”
50 Box Jumps (24,20)
50 Jumping Pullups–wrists 4 inches above the bar
50 Kettlebell Swings (35,26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45,35)
50 Back Extenstions — you can sub hollow rockers
50 Wallballs (20,14)
50 Burpees
50 Double Unders

You may start in different stations but try and finish with the wallballs, burpees and double unders. If you are going for a leaderboard spot then you should have a judge or at least count all your reps as if someone was watching you (I am always watching), you must go in the exact order for the leaderboard.
EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
3 rounds
30 V-Ups
30 Leg Raises
90 Flutter Kicks

 ENDURANCE
Choose ONE of the following sports:
(Th-F-Sa)
Choose one Sport:
Row – Run – AirDyne
15 Rounds
:45 Seconds Sprint :30 Seconds Rest

 OLY
1) 1 Power Clean + 2 Split Jerks – work up to Heaviest possible

2) Clean Pulls 3RM
PERFORMANCE & SPORT
A. OLY
1) 1 Power Clean + 2 Split Jerks – work up to Heaviest possible
2) Clean Pulls 3RM

B. “Filthy Fifty”
50 Box Jumps (24,20)
50 Jumping Pullups–wrists 4 inches above the bar
50 Kettlebell Swings (35,26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45,35)
50 Back Extenstions — you can sub hollow rockers
50 Wallballs (20,14)
50 Burpees
50 Double Unders

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