June 30

Workout

The Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, men 50 lb women 30 lb
Walking Lunge, 50 steps
50 Full sit ups
50 Push press, 45 pound bar ( women 15lb db)
50 Ball squats (sit on ball)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (150 jump jacks)

This workout is for time!! Complete as fast as you can.
Keep score!

If you have time after you complete, work form and technique on your choice of any exercise movement.

fire fighters

workout #1 (conditioning)
partner shuttles
10-20-30-40-50
5-10 min.

workout #2 (work related strength)
40 sled run (down and back)+25 push ups
complete 6 rounds of each before rotating

workout #3 (strength)
DB curl and press
4x10 increasing in wt each set

DB row and push ups (man maker position)
4x8 increasing in wt

workout #4 (abs)
coach choice