Filthy Fifty
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders
20 minutes.. run first
In 20 Minutes complete:
1 Mile run
then with the remaining time AMRAP:
25 Wall Ball (20/14)
10 Hang Power Clean (185/115)
25 AbMat Sit-ups
PowerTators
PREWOD
Max effort: 800 m run
3 rounds for time:
15 Power Snatch 95/65
15 Kettlebell Tators 1.5 pood / 1 pood
15 Push-ups
Kettlebell tators https://www.youtube.com/watch?v=82gxfvmXZ-4
This is for the elite the scaled is just russian KB swings followed by goblet squats
Box Clean and Muscle-Ups
PREWOD
Establish a 1RM Squat Clean and Jerk- 12 minutes
For Time:
45 Box Jumps (24/20)
25 Clean and Jerk (135/95)
10 Bar Muscle-Ups
30 Box Jumps (24/20)
20 Clean and Jerks (135/95)
5 Bar Muscle-Ups
Diane with Front Squats
STRENGTH
Front squat 1RM 12 minutes
“Diane”
21-15-9
Deadlifts 225/155
HSPU
medball frenzy
Med Ball Run, 800 m
— then —
5 rounds of:
20 Medicine Ball Cleans
10 Toes-to-bars
— then —
80 Med Ball Sit Ups
Snatch & other things
For time:
10 Snatches, 135/95 lbs
80 Double Unders
8 Snatches, 155/100 lbs
40 Push-up (hand release)s
4 Snatches, 175/105 lbs
20 Box Jumps, 30/24 in
2 Snatches, 195/110 lbs
Bodyweight and then…. HEAVY
3 rounds for time
800m Run
5 Rope Climbs
2 Clean and Jerk 235/140
Sumo Pull Ups
21-18-15-12-9-6-3
Pull-up
Sumo Deadlift High-pull, 2/1.5 pood
Box Step Ups w/ KB in front rack postition 24″/20″
Quince y Veinte
PREWOD
Establish 1 Squat Snatch + 1 Hang Squat Snatch (12 minutes)
-Work on speed under the bar, if you are not efficient at a full snatch then this is the time to work on it
For time:
15 Shoulder-to-Overheads, 135/95 lbs
20 Ring Dips
15 Front Squats, 135/95 lbs
20 Burpee (Bar Facing)s
15 Shoulder-to-Overheads, 135/95 lbs
