"Filthy Fifty"
For Time:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14#
50 Burpees
50 Double unders
5 am classes every day this week! Enjoy, you early risers!
15 minutes to establish a 3 rep max Overhead Squat.
4 rounds for Time:
8 Thrusters 135/95#
4 15' Rope Climbs
Shuttle Sprint (10m out and back, 20m out and back)
Open Gym or:
Find a 1 Rep Max Snatch and Clean & Jerk
You know what that means!
Partner Bear Complex!
- A Bear Complex is 7 times through this complex:
Clean + Front Squat + Push Press + Back Squat + Push Press
(The bar cannot be dropped during the entirety of the complex, or else it does not count.)
- You will have 15 minutes to find a max Bear Complex. Both Partners must complete the Complex.
Immediately when the clock hits 15 minutes:
7 Rounds for Time:
10 Deadlifts 315/209#
15 Box Jumps 30/24"
- While one partner is working, the other partner must hold a Handstand. If they come out of the handstand, the person working must stop until the other is back into a handstand.
- Each team can use only one barbell. If one partner requires a different weight, the team must change the weight before continuing.
Spend 20 minutes working on maintaining a Hollow body in multiple positions – Handstands, Dip Supports, Hanging from Pull up bar, etc.
- (I'd spend a little extra time working on a stable handstand position. You just might need it tomorrow….)
Tabata Russian Twists
- 20/14# Med Ball. Must touch the ground on either side each rep
- 1 minute Rest
Tabata Kettlebell Swings 24/16 kg.
Clean Complex Time!
Spend 15 minutes working up to a max of the following complex:
Hang Clean (just below knees) + Low Hang Clean (1" off of floor) + Split Jerk
- Like Monday, you must maintain your grip on the bar through the entire complex.
200 meter Sprint
6 minute AMRAP:
10 Parallette Push ups
15 Toes-to-Bar
200 meter Sprint
Happy Birthday Cris!
For time:
10-9-8-7-6-5-4-3-2-1
Tire Flip Burpees
Strict Pull ups