Warmup: ROM, dynamic stretches, 400m run, 50 4ct Mountain climbers, 25 dips WOD: “Filthy Fifty” For time. 50 reps of each: Box Jumps (Step ups) Jumping Pullups (DB flys) KB Swings Walking lunge steps Knees to Elbows (Toes to KB) Push Press (45/65#) (DB PP) Back Extensions (Superman’s) Wall Balls (DB Thrusters) Burpees Double Unders more »

Warmup: ROM, dynamic stretches, 400m run, 50 4ct Mountain climbers, 25 dips WOD: “Filthy Fifty” For time. 50 reps of each: Box Jumps Jumping Pullups KB Swings Walking lunge steps Knees to Elbows Push Press (45/65#) Back Extensions Wall Balls Burpees Double Unders (4x singles) Cooldown: Roll out and Stretch

Warmup: ROM drills, dynamic stretches, 400m run, go through each of the movements and do 5 reps of each WOD: Filthy Fifty 2450 Box Jumps, 24″ box 50 jumping pull-up 50 KB swings 50 walking lunges (50 steps) 50 knees to elbow 50 push press, 45# 50 back extensions 50 wall balls 50 burpees 50 more »

Warmup: ROM drills, dynamic stretches, 400m run, go through each of the movements and do 5 reps of each WOD: Filthy Fifty 50 Box Jumps, 24″ box 50 jumping pull-up 50 KB swings 50 walking lunges (50 steps) 50 knees to elbow 50 push press, 45# 50 back extensions 50 wall balls 50 burpees 50 more »

Warmup: ROM drills, dynamic stretches, 400m run, go through each of the movements and do 5 reps of each WOD: Filthy Fifty 50 Box Jumps, 24″ box 50 jumping pull-up 50 KB swings 50 walking lunges (50 steps) 50 knees to elbow 50 push press, 45# 50 back extensions 50 wall balls 50 burpees 50 more »

**No 5:45am class today.** Warmup: ROM drills, dynamic stretches, 400m run, go through each of the movements and do 5 reps of each WOD: Filthy Fifty 50 Box Jumps, 24″ box 50 jumping pull-up 50 KB swings 50 walking lunges (50 steps) 50 knees to elbow 50 push press, 45# 50 back extensions 50 wall more »

Warmup: ROM, dynamic stretches, do 5 of each of the 10 movements from the WOD. WOD: “Filthy Fifty” (No Foolin!!) For time: 50 Box jump (24/20″) 50 Jumping pull-ups 50 Kettlebell swings (53/35#) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press (45/35#) 50 Back extensions 50 Wall balls (20/14#) 50 Burpees 50 more »

Warmup: ROM, dynamic stretches, 400m run, 10 Burpees, 10 squats, 10 situps, 10 ring rows WOD: “Filthy Fifty” for time: 50 Box jump (24/20″) 50 Jumping pull-ups 50 Kettlebell swings (53/35#) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press (45/35#) 50 Back extensions 50 Wall balls (20/14#) 50 Burpees 50 Double unders more »

Warmup: ROM, 400m run, 10 Burpees, 10 squats, 10 situps, 10 ring rows WOD: “Filthy Fifty” for time: 50 Box jump (24/20″) 50 Jumping pull-ups 50 Kettlebell swings (53/35#) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press (45/35#) 50 Back extensions 50 Wall balls (20/14#) 50 Burpees 50 Double unders Cool down: more »

Warmup: ROM drills, 800m run WOD “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps more »