"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Strength:

Front Squat

5 sets X 1 rep @ 90%

Conditioning:

"Annie"

50-40-30-20-10 reps of:

Double Unders

Sit-ups

Strength:

Snatch

3 sets X 3 reps @ 85%

Conditioning: For time complete down/up ladder of

Box jumps 20"        10-9-8-7-6-5-4-3-2-1

Clapping Pushups     1-2-3-4-5-6-7-8-9-10

Strength;

Back Squat

5 sets X 3 Reps @ 80% 1RM

Conditioning:

For one cycle pick your weight and complete three rounds for time of:

• 1 dumbbell hang power clean
• 1 dumbbell squat (held at shoulders)
• 1 dumbbell jerk
• 3 dumbbell hang power cleans
• 3 dumbbell squats
• 3 dumbbell jerks
• 5 dumbbell hang power cleans
• 5 dumbbell squats
• 5 dumbbell jerks

Rest 2 minutes and repeat for a total of four cycles.

Strength:

Push Press

5 sets X 4 reps @ 75%

Conditioning:

This workout will take 25 minutes so plan your training time appropriately.

Start a running clock and complete the following within five minutes:

• Run 400m
• 21 kettlebell swings (M:54#/W:35#)
• 12 pull-ups

Obviously, the faster you go, the more you get to rest.

"Karabelle"

10 rounds for time of:

15 Wall ball shots 20/14

3 Power Snatches 135lb/95lb

Post time to comments.

Strength:

Clean & Jerk

5 sets X 1 rep.

Conditoning:

"Michael"

3 rounds for time of:

800M run

50 Back extensions

50 Sit-ups

Post loads and time to comments.

Buy in: 3 X Max rep. of L-Pullups

Strength:

Front Squat

3 X 3 @ 85%

Conditioning:

"Diane"

21-15-9 reps of:

Deadlift 225lb/155lb

Handstand Pushups

Cash out: Turkish Getups - 5 per side.

Post loads and time to comments.

Buy in: 50 Double unders

Strength:

Snatch

5 X 3 @ 80%

Conditioning:

4 Rounds of:

21 Kettlebell swings 55/35

21 Knee to Elbows

200M run

Cash out: 1 min. each Supermans / Hollow Rock

Post loads and time to comments.

Buy in: 3 X 15' rope climb

Stength:

Back Squat

5 X 4 @ 75 %

Conditioning:

7 rounds of:

5 Clapping push-ups

3 Power Cleans

3 Hang Power Cleans

3 Power Cleans

load: 50% of 1RM

Cash out: 1min. Handstand hold

Post loads ant time to comments.

Buy in: 3 X Max Rep strict Pull-ups

Strength:

Push Press 1RM

5-3-3-1-1-1-1

Conditioning:

AMRAP in 12 Min.

15 Kettlebell swings 55/35

15 Burpees

15 Ball Slams 20/14

Cash out: 1min. L-sit

                Foam Roll

Rest Day

Lies that you were told by Conventional Wisdom about saturated fat, cholesterol and heart disease.

Fat Head the movie.

AMRAP in 15 min.

200M Run

15 Box Jumps 24"

15 Wall Ball shots 20lb/14lb

Post rounds to comments.

Strength:

Deadlift

5 sets X 1 rep @ 90%

Conditioning:

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle ups

10 Hang Power Clean 135/95

Post loads and time to comments.

Strength:

Clean & Jerk

3 sets X 3 reps @ 85%

Conditioning:

AMRAP (as many rounds as possible) in 15 min.

3  Hand stand push-ups

6 Pull-ups

9 Knees to Elbows

12 Kettlebell Swings 55/35

Post loads and time to comments.

Strength:

Front Squat

5X3 @ 80%

Conditioning:

For time complete:

20 DB Snatch (10/side)
20 Pull-ups
16 DB Snatch (8/side)
16 Pull-ups
10 DB Snatch (5/side)
10 Pull-ups

Loading is 30% of body weight

Post loads and time to comments.

Strength:

Snatch

5 sets X 4 Reps @ 75%

Conditioning:

10 Box Jumps
1   Clapping Push-Ups
9   Box Jumps
2   Clapping Push-ups
8   Box Jumps
3   Clapping Push-ups
....
1   Box Jump
10 Clapping Push-ups

Post loads and time to comments.

Strength:

Back Squat

5 sets X 4 Reps @ 75%

Conditioning:

AMRAP in 15min. of:

5 Overhead Squats 95lb/65lb

10 Pushups

200M Run

"Lynne"

5 Rounds for Max reps

Bodyweight Bench Press

Pull-ups

Not timed.

Strength:

1 Rep Max Thrusters

Warmup sets: 5-3-3

Working Sets: 1-1-1-1-1

Conditioning:

3 Rounds for time of:

15 KTE

15 HSPU

10 Pistols alternating legs