Tuesday 2 January

“Dirty 30”

For Time  (30min cutoff)
30 Box Jumps (24″/20″)
30 Chest-to-Bar Pull-Ups
30 Kettlebell Swings  (53/35)
30 Front Squats  (115/80)
30 Toes-to-Bar
30 Push Press  (115/80)
30 Deadlifts  (115/80)
30 Wall Balls  (20/14 @ 10’/9′)
30 Burpees
30 Double Unders

*Performing a scaled up version of the classic benchmark workout, “Filthy Fifty”. The weight on the barbell should be something that athletes could complete 20+ repetitions unbroken on each when fresh.*

 

CE – (Optional, to be completed on your own time)

Back Squat
5 Reps @ 80%
2 Reps @ 83%
5 Reps @ 80%
2 Reps @ 86%
5 Reps @ 80%
2 Rep @ 89%
Rest as needed between

18:00 Row
Minutes 0-2: +20s to your 2K Pace
Minutes 2-4:  +15s to your 2K Pace
Minutes 4-6:  +10s to your 2K Pace
*Repeat for two more rounds without breaking in between for the total of 18 minutes. Naturally use the monitor to check our pacings, but strive to learn the effort it takes to hold at each without staring at the numbers*