Filthy Fifty

Filthy Fifty

50 Box Jumps (24″)
50 Jumping Pull-Ups
50 Kettlebell Swings (35)
50 Walking Lunge Steps
50 Toes to Bar
50 Push Press (45, 35#)
50 Hip Extensions
50 Wallballs (20, 14#)
50 Burpees
50 Double Unders

13.4

AMRAP 9 Minutes

3,6,9,12,15,18,21

Power Clean and Jerk 135/95

Toes to Bar

BB8

EMOM 20 Minutes of:

Odd: 10 Burpee Box Jumps 24"/20"

Even: Max Reps Dumbbell Step-Ups

 

Thunder Struck

30 Front Squats (135/95), 15 Ring Muscle-Ups
20 Front Squats (135/95), 10 Ring Muscle-Ups
10 Front Squats (135/95), 5 Ring Muscle-Ups

Probatio

“Probatio”

5:00 – Burpee Box Jump Overs (24″/20″)
Rest 5:00

4:00 – 10 Meter Shuttle Runs
Rest 4:00

3:00 – Power Cleans (Choose one weight)
Guys: 75, 95, 135, 155       Girls: 55, 65, 95, 105
Rest 3:00

2:00 – Wallball Shots (20/14)
Rest 2:00

1:00 – Max Unbroken Pull-Ups

Record each score separately, for a total of (5) scores.
Post Scores to Comments.

NO 6PM CLASS DUE TO WEATHER

DUE TO WEATHER THERE WILL BE NO 6 PM CLASS TONIGHT. SORRY FOR ANY INCONVENIENCE! BE SAFE!!!

Mickey

3 Rounds

12 Deadlifts 275/185

24 Box Jumps 24/20

36 Wall Balls 20/14

Weightlifting Wednesday

“Big Clean Complex”

6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set

 

This should take almost the entire hour.

Class Schedule

Couple Of Changes To Next Weeks Schedule:
There will be NO NOON Class Tuesday, December 15th
There will be NO 5:30 p.m. Class Thursday, December 16th
All other class schedules remain the same

Christmas Week Schedule:
Monday, December 21st - Wednesday, December 23rd : All class schedules remain the same
Thursday, December 24th CHRISTMAS EVE - 10 am class ONLY
Friday, December 25th CHRISTMAS - NO CLASSES
Saturday, December 26th - 10 a.m. Class

New Years Week Schedule:
Monday, December 28th - Wednesday, December 30th : All class schedules remain the same
Thursday, December 31st NEW YEARS EVE - 10 am class ONLY
Friday, January 1st NEW YEARS DAY - NO CLASSES
Saturday, January 2nd - 10 a.m. Class

Partner WOD

Dead-Lift

1-1-1-1

 

As a 2 person team do:

Person 1: Row 30 Calories

30 Dead-lifts 185/135

Person 2: Row 30 Calories

30 Dead-lifts 185/135

Person 1: Row 20 Calories

20 Dead-lifts 185/135

Person 2: Row 20 Calories

20 Dead-lifts 185/135

Person 1: Row 10 Calories

10 Dead-lifts 185/135

Person 2: Row 10 Calories

10 Dead-lifts 185/135

Weightlifting Wednesday

Front Squat

Build to a heavy set of 3

 

Cash Out

4 Rounds

Minute 1- 7 Front Squats at 70%

Minute 2- 50 Double Unders

Minute 3- 7 Strict Chest to Bar Pull-ups

 

Mambo

"Mambo"

4 Rouds

7 Power Clean and Jerks 185/135

14 Toes to Bar

21 Box Jumps 24/20

 

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