Fitness, Performance Workout
“Filthy Fifty”
Storm through the following for time:
50 Box jump 24/20”
50 Jumping pull-ups
50 Kettlebell swings 16/12kg
50 Walking Lunges
50 Knees to elbows
50 Push press 20/15kg bar
50 Back extensions
Or
50 Good Mornings 20/15kg bar
50 Wall balls 20/14#
50 Burpees
Fitness, Performance Strength
1.
Find a “heavy single” Back Squat in 10 minutes
2.
Then 3×3 at 80-85%
Fitness, Performance Workout
Complete as many rounds and reps as possible in ten minutes of:
20 Goblet squats 24/16kg
20 Sit-ups
20 Cal Row
Fitness, Performance Strength
1. 2 Minute Max effort Double-unders (practice if you can’t do them)
2. 6 Minutes to find
1RM Shoulder Press
3. 8 Minutes to find
2RM Push Press
4. 10 Minutes to find
3RM Split Jerk
(all from rack)
Fitness, Performance Workout
Complete as many rounds and reps as possible in 11 minutes of:
22 Wallballs
33 Double-unders
200m run
Fitness, Performance Strength
Posterior work
20 min amrap *moderate intensity*
5 ea. leg SL DL with KB
5 ea. arm Bent Over Row with DB or KB
5 Glute Ham Raise on GHD or with partner
5 ea. leg Bulgarian Split squat holding KB or DB
Fitness, Performance Workout
Intervals
500/400/300/200/100m Row
with equal work/rest.
Fitness, Performance Strength
3 Rounds of
10 BB Rollout
1:00 Plank
10 GHD sit-up or weighted sit-up
6 ea. arm single arm ring row
10 bar rotations (5 each side)
Team Tuesday
2 thrusters
4 steps OH lunge
6 pull-ups
8 deadlifts
20 rounds for time (10 each)
alternate rounds, 155/105#
Warm Up
Barbell Warm up
Fitness, Performance Strength
10:00 EMOM 1 Snatch + 20 Double Unders
*work up as heavy as possible.
Hero Workout “Glen”
“Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.”
Fitness Workout
15 Clean and Jerks 115/75#
800m Run
20 Pull Ups
20 Calorie Row
800m Run
50 Burpees
Performance Workout
30 Clean and Jerks 135/95#
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
*40 minute cap. If you are close to finishing (within 5 minutes) you can finish it. Top athletes take 40+ minutes to finish this one RX.
Fitness, Performance Strength
Every two minutes for 12 minutes:
5 Weighted Pull ups
Fitness Performance Workout
In teams of two, complete the following for time:
20 Back Squats 135/95#
20 Alternating Burpee Box Jump overs 24/20”
20 Back Squats 155/105#
20 Partner Wall Balls
20 Back Squats 185/135#
20 Syncro Pull Ups
20 Back Squats 225/155#
200m Partner Carry
Pre-Work
Empty barbell snatch technique work
Fitness, Performance Skill/Strength
Hang Power Snatch x 3 on the minute for 8 min (focus on technique, not weight)
Fitness Workout
3 Rounds for time of:
400m Run
21 Kettlebell Swings 24/16kg
12 Dumbbell Push Press 20/15kg
Performance Workout
3 Rounds for time of:
400m Run
21 Kettlebell Swings 32/24kg
12 Handstand Push ups
Pre-Work
3 Rounds: 5 Hamstring Curls on sliders + 3 Box Jump (rest 45 sec between rounds)
Fitness, Performance Strength
1. 6×5 Deadlift (rest 45 sec between sets)
2. 6×5 Push Press (rest 45 sec between sets)
Fitness, Performance Workout
10-8-6-4-2
Overhead Squat (115/75#)
Pull Ups
Fitness, Performance Sled Work
Every minute on the minute for 15 minutes:
20m Sled Drag/Push (sprint)
*This needs to be done as a sprint, not a walk or jog.
Fitness, Performance Strength
5 Rounds for time of:
400m Run
12 toes to bar
400m Row
Fitness, Performance Pre Work
3 Rounds: 5 Russian KB Swings + 3 Broad Jump (rest 45 sec between rounds)
Fitness, Performance Strength
1. 6×5 Front Squat or 2KB Front Squat (rest 45 sec between sets)
2. 6×5 Bench Press (rest 45 sec between sets)
*do not superset
Fitness, Performance Workout
Work for Total Reps
Minute 1-3: 10 Thrusters (75/55#) + 10 Burpees over the bar
Minute 3-6: 25 DU’s + 15 sit ups
Minute 6-9: 10 KB Swing + 10 Ring rows
*no break to transition. Have your bar, jump rope, ab-mat, and KB all ready to go!