Our Tri 6 members requested the Filthy Fifty to help them get ready for a class they're doing it in this week. Good luck!
Also, be sure to join us for the remainder of the week for our "train like a hero" workouts! Should be fun!
THE FILTHY FIFTY
50 of each for time:
- bench jumps
- jumping pull-ups
- DB swings (55/35)
- walking lunges
- knees-to-elbows
- DB push press (40/30)
- glute bridges
- DB thrusters (40/30)
- burpees
- double-unders
TWO MINUTE CHALLENGE
- bench jumps
CONDITIONING
"Filthy Fifty"
- 50 bench jumps
- 50 jumping pull-ups
- 50 DB swings (55/35)
- 50 walking lunges
- 50 knees-to-elbows
- 50 DB push press (40/25)
- 50 glute bridges
- 50 DB thrusters (40/25)
- 50 burpees
- 50 double-unders
SKILL
- How long can you hold a plank for?
CONDITIONING
Push-Up Ladder
- do 1 push-up the first minute, do 2 push-ups the second minute, etc until you can't fit that many push-ups in that minute.
SKILL
- Push-Ups: max effort in 2 minutes!
CONDITIONING
Tough Mudder Training:
1 minute of each of the following:
- running man
- TM push-up
- the fist and the fury
- scissor kick
- back row
- dumbbell side lunge
- push-up plus row
- lunge & twist
- shoulder press
- decline push-up
- quick feet
- tough chin up
- superman plank
- drunk superman side planks
- Angelina Jolie
- the tough squat
STRENGTH
- Hang Power Cleans: max effort!
CONDITIONING
"Tabata Something Else"
- pull-ups
- push-ups
- sit-ups
- squats
STRENGTH
- Push Jerk: max effort!
CONDITIONING
"Activation"
Hold each position for 1 minute:
- active wall sit
- plank
- dip press out
- chin-over-bar
Rest 30 seconds between movements.
Don't forget to bring your journals to track your times and lifts! If you don't have one yet I'll give you one tonight. As we move forward this is what you'll use to know what time you're trying to beat and how much weight you need on the bar.
BIG NEWS! We are putting together a t-shirt order to represent the club! Shirts are available in a guys and girls fit. You can view the design and order here.
Less than 1 day left to order!!!
STRENGTH
- Bench Press: max effort!
CONDITIONING
7 Minutes in Heaven
For reps:
- 1 minute plank
- 1 minute bench jumps
- 1 minute plank
- 1 minute walking lunges
- 1 minute plank
- 1 minute burpees
- 1 minute plank
Don't forget to bring your journals to track your times and lifts! If youdon'tt have one yet I'll give you one tonight. As we move forward this is what you'll use to know what timyou'rere trying to beat and how much weight you need on the bar.
BIG NEWS! We are putting together a t-shirt order to represent the club! Shirts are available in a guys and girls fit. You can view the design and order here.
Less than 48 hours left to order!!!
STRENGTH
- Back Squats: max effort!
CONDITIONING
For time:
- 100 squats
- 80 sit-ups
- 60 push-ups
- 40 good mornings
Run 200m between all movements
Don't forget to bring your journals to track your times and lifts! If you don't have one yet I'll give you one tonight. As we move forward this is what you'll use to know what time you're trying to beat and how much weight you need on the bar.
BIG NEWS! We are putting together a t-shirt order to represent the club! Shirts are available in a guys and girls fit. You can view the design and order here.
STRENGTH
- Cleans: find your heaviest set of 3
CONDITIONING
"Lynne"
5 rounds NOT for time:
-max effort bench press press (bodyweight)
- max effort pull-ups
Scale as needed
