1.) “Filthy 50”
50 Box Jumps 24/20″
50 Jumping Pull-ups (noggin minimum of 1 foot under bar)
50 Kettlebell Swings 1 pood (male and female)
50 Knees to Elbow
50 Push-press 45/35lb
50 Back Extensions
50 Wall Ball Shots 20/14lb
50 Burpees
50 Double Unders
50 Box Jumps 24/20″
50 Jumping Pull-ups (noggin minimum of 1 foot under bar)
50 Kettlebell Swings 1 pood (male and female)
50 Knees to Elbow
50 Push-press 45/35lb
50 Back Extensions
50 Wall Ball Shots 20/14lb
50 Burpees
50 Double Unders
*2.) Power Snatch 60/3, 65/3, 70/3 x 3, 75/3 x 2
note: power snatch percentage based off of 1RM Snatch
*3.) Jerk 65/2, 70/2, 75/2, 80/2 x 2
note: jerk percentage based off of 1RM Clean & Jerk
*4.) 200m Handstand walk or 20 minutes whichever comes first
5.) 5 rounds
10 Hollow Deck Squats with medball
10 Strict Pull-ups
note: hold hollow position for strict pull-ups
*6.) Row Session:
15 minute warm up/ 15 minute cool down
Row 6 x 10 strokes max pressure and heart rate (as hard as you can)
2 minutes lite rowing between each 10 stroke set
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Jennie Campshure
38:52
K2E need work! Hip extensions make me dizzy :) Happy Thanksgiving! I'm thankful for CFGB!!
11
0
Rebecca Smith
32:07
box step ups, 24lb KB, Knees to parallel, Thought I would think 50 burpees is easy after last Friday, but I was wrong. I hate them.
25
0
Robin Mueller
35:00 finished walking lunges at time cap...
Then realized, I completely skipped the jumping pull ups! :(
8
0