Tues, 01/16/2018

January 16, 2018



“Dirty Thirty”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

C2B:  Pull-up, Jumping C2B
KB Swing: Russian
T2B: Hanging Knee, Knee is Chest, Sit-up
DU: 60 Singles

Sub 20 Reps
Box Step Up
Ring Rows
Russian KB Swing
Goblet Squat
Push Press
Wall Ball



We want to look at the whole workout when considering strategy, not just its individual parts. Looking at one movement at a time could cause athletes to aggressively push the pace on certain movements, trying to complete large or unbroken sets. An example of this is a movement like Kettlebell Swings. Many athletes may be able to go unbroken on this movement , but doing so may slow the movement that follows. Rather than having a specific number in mind as far as repetitions, let’s have athletes think about keeping both their breaks and transitions to less than 10 seconds. If they focus on minimizing those numbers, they will break up the movement accordingly. Thinking of this workout as 300 reps for time, not 10 sets of 30.



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