Mon, 10/08/2018

October 6, 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

 

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

 

L1
Sub 20 Reps
Box Step Up
Ring Rows
Russian KB Swing
Goblet Squat
Sit-Up
Push Press
Deadlift
Wall Ball
Burpee
Singles

 

 

Notes:

Performing a scaled up version of the classic benchmark workout, “Filthy Fifty”. The weight and variations on all these movements today should be something that athletes could complete 15+ repetitions unbroken when fresh. We can work with athletes to adjust individual movements. Another option would be to adjust total volume, bringing the reps down to something like 20 or 25 reps. With 10 movements to work through, we’ll quickly prep athetles with one thing to think about for each station.box jumps

 

 

 

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