Mon, 10/08/2018

"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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