Sunday
Warm-up
Warm-up
2-3 ROUNDS (5 MIN CAP)
30 Single Unders
4 WB Lunge + WB Lunge + WB Squat
4 Ring Rows
4 Burpees
Into…
2-3 ROUNDS (5 MIN CAP)
25 Double Unders
8 Russian KBS
4 Box Jumps
4 WB Push Press
4 Wall Ball Shots
30 Single Unders
4 WB Lunge + WB Lunge + WB Squat
4 Ring Rows
4 Burpees
Into…
2-3 ROUNDS (5 MIN CAP)
25 Double Unders
8 Russian KBS
4 Box Jumps
4 WB Push Press
4 Wall Ball Shots
Workout
Filthy Fifty (Time)
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
(Score is Time)
KG KB: (24/16)|(16/12)
KG BB: (20/15)|(15/12)
KG WB: (9/6)|(6/5)
NOTE: Last seen 7/2/2022.
(Score is Time)
KG KB: (24/16)|(16/12)
KG BB: (20/15)|(15/12)
KG WB: (9/6)|(6/5)
NOTE: Last seen 7/2/2022.
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2...
FOR TIME*
100 Box Jump (24)
100 Jumping Pull-ups
100 Kettlebell Swings (53/35)|(35/26)
100 Walking Lunges
100 Knees to Elbow
100 Push Press (45/35)|(35/15)
100 Plate Good Mornings (25/15)|(15/10)**
100 Wall Balls (20/14)|(14/10)
100 Burpees
100 Double Unders
*P1 works while P2 rests. Split work as needed.
**Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
(Score is Time)
KG KB: (24/16)|(16/12)
KG BB: (20/15)|(15/12)
KG WB: (9/6)|(6/5)
FOR TIME*
100 Box Jump (24)
100 Jumping Pull-ups
100 Kettlebell Swings (53/35)|(35/26)
100 Walking Lunges
100 Knees to Elbow
100 Push Press (45/35)|(35/15)
100 Plate Good Mornings (25/15)|(15/10)**
100 Wall Balls (20/14)|(14/10)
100 Burpees
100 Double Unders
*P1 works while P2 rests. Split work as needed.
**Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
(Score is Time)
KG KB: (24/16)|(16/12)
KG BB: (20/15)|(15/12)
KG WB: (9/6)|(6/5)
