“Filthy Fifty”

 

For time:

– 50 Box jump (24/20)

– 50 Jumping pull-ups

– 50 Kettlebell swings (35/26)

– Walking Lunge, 50 steps

– 50 Knees to elbows

– 50 Push press, 45 pounds

– 50 Back extensions

– 50 Wall ball shots (20/15)

– 50 Burpees

– 50 Double unders

 

30 min cut-off

 

5 Rounds for total working time @ 90%:

– 8 No push up burpee box jumps (20/16)

– 10 KB snatches (53/35)

– 12 Goblet squats

– Row 250 m

Walk /rest 4 min

 

A) 1 Power Clean @ 70-80% every 30 sec for 12 min

B1) Close grip bench press @20X1; 12, 9, 6, 3; rest 90sec build weight

B2) DB bent lateral raise; 12; 9; 6; 3; rest 90sec build weight

C1) Seated arnold press; 15; 12; 9; 6; rest 90sec build weight

C2) ME strict pull-ups (-1) or 5 negative pull-ups (switch grip as needed); rest 90sec

 

9/10/13 Tuesday

as many rounds in 10 min @80%:

10 HR push ups

10 walking lunges

10 ring rows

10 squats

rest walk 5 min

as many rounds in 10 min @80%:

10 DU’s

10 sit ups anchored

10 DU’s

10 supermans

 

rest walk 5 min

 

as many rounds in 10 min @80%:

10 box step ups 24/20

10 sit ups anchored

10 mountain climbers

10 Russian KB swings 53/35

 

A) EMOM x 10 min

– 3 Power snatch TNG

B1) Front squats 3×6-8; @31X1; rest 90 sec

B2) ME ring dips/box dips (-1) @1111; rest 90 sec

B3) 8 TnG DB snatches/side; rest 90 sec

C) 3×6-8 DB rows/ side @ 20X1; rest 30 sec btwn sides

 

– work on form not load for PS

 

A) Mobility

+

As many rounds in 30 min:

– Row 500 m

– 15 HR push ups

– Run 400 m

– 15 KBS (53/35)

(forced rest 60 sec)

 

*Maintain good form on HRPU. Chest touches ground only. No flopping or picking up the knees.

 

A) EMOM x 10

– 1 power clean + 2 push jerks (increasing in weight)

B1) Barbell split squat @31X1; 3×3-4; rest 30 sec

B2) Good mornings @31X1; 3×3-4; rest 2 min

C) 8 min AMRAP Turkish Get-ups at moderate load, switch side each rep

 

5 rounds @ 85%:

– 10 pull-ups

– 9 burpees

– 8 deadlifts (225/155, 185/115, 135/85)

– 7 box jumps (24/20)

– rest 4 min walking

*keep same split time throughout

 

Record total working time.

Deadlifts need to be warm before starting and perfect throughout.