Tuesday 04/25/170

2

Mobility: Shoulder

Metabolic Conditioning:
For Time. 3 Rounds
4 squat snatches (115/65) Power Snatch to Overhead Squat acceptable
5 overhead squats (same)
6 clean and jerks (same)
7 thrusters (same)
18 burpees over the bar
1 min rest

Monday 04/24/170

1

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on barbell lunges (front, back or overhead). Lunge out 20′ using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!

Strength: 5×3 front squat (increase weight with each set)
Super Set: 5×3 strict HSPU for depth

Metabolic Conditioning:
7 minute AMRAP
30 Double Unders
3 Strict Chin Ups
5 Dumbbell Hang Squat Cleans (45/25)

Optional ‘Cash Out’: 75 wall ball for time

Saturday 04/22/170

6

Mobility: Ankle

Metabolic Conditioning: “Filthy Fifty“, “Dirty Thirty”, OR Team Filthy
For time (35 min cutoff)
50 Box jumps (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 good mornings (45/35)
50 Wall balls (20/14)
50 Burpees
50 Double unders

“Dirty Thirty” Option – If this is your first time attempting this workout, do the D30 version. It is the same workout, but 30 repetitions of each movement is performed. If you have completed the D30 version before in under 20 minutes, then you can think about doing the full Filthy Fifty.

Team Option: 100 reps of each movement, one person working at a time until the burpees and double unders (both people working at the same time, but still 100 reps of each)

Friday 04/21/170

5

Mobility: Hip

Skill Practice Warm Up: Spend 6 minutes working up to a max effort set of strict pull ups, and/or perform one set of max kipping pull ups in 60s.

Strength: 1-1-1-1-1-1-1 back or box squat – TEST (7 sets of 1 rep, increase weight with each set to max)

Metabolic Conditioning:
For time
1000m Row
then 3 rounds for time
80′ kettlebell suitcase carry (20′ out and back two times) (53/35)
10 left single arm kettlebell swings (same)
10 right single arm kettlebell swings (same)
10 goblet squats (same)

Optional ‘Cash Out’: 16 suitcase lunge steps, 30s plank, 100m run, 4 min.

Thursday 04/20/170

4

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working up to a challenging push press (80-90%) out of the rack

Metabolic Conditioning:
For Time. 4 Rounds
8 hang power snatch (95/65)
10 shoulder press (same)
12 bumper plate burpees
600m run (1 400m run, 1 run around building)

Wednesday 04/19/170

3

Mobility: Ankle

Metabolic Conditioning: Compare to: January 26, 2017
4 rounds – AMReps (as many reps as possible)
1 min ‘heavy’ kettlebell swing (70/53)
1 min ‘high’ box jump (30/24)
1 min pistols (either leg)
1 min toes-to-bar
1 min sled push (20’ = 1 rep), (90/50)
1 min rest

Tuesday 04/18/170

2

Mobility: Hip

Skill Practice Warm Up: 5 min EMOM 2 single leg deadlifts on each leg

Metabolic Conditioning:
5 Rounds for time.
12 deadlift (225/155)
15 wall ball (20/14)
12 Bootlegger Burpees – burpee + 20ft shuttle run, must face your lane (no laying down sideways) – 6 round tips
1 min rest

Monday 04/17/170

1

Mobility: Shoulder

Skill Practice Warm Up: Each minute on the minute for 5 minutes, perform 8-12 strict toes to bar (or progression).

Strength: 7×2 Power Snatch – 2 of 14 (same weight across, approximately 65 – 75% of max snatch)
Super Set: 7×4 Half Kneeling Single Arm DB Shoulder Press

Metabolic Conditioning:
12 minute AMRAP
10 Burpees
25 Double Unders

Optional ‘Cash Out’: 4 min max cal row or air bike

Saturday 04/15/170

6

Mobility: Ankle and Wrist

Skill Practice Warm Up: Spend 12 minutes working up to a challenging squat snatch (90-90%) or do 2 reps on the minute for 7 minutes (at 50-60%)

Metabolic Conditioning: “Helen“ OR Team Helen Compare to: Helen (last done December 31, 2016)
For time – 3 rounds
400m run
21 American kettlebell swings (53/35)
12 pull-ups
OR
“Team Helen” 3 rounds for time.
400m run together
42 kettlebell swings (53/35) – split as desired
24 pull-ups – split as desired

Friday 04/14/170

5

Mobility: Hip

Strength: 7×2 back or box squat – 14 of 15 (same weight across, approximately 90 – 100% of max for back squat, 75 – 90% of your back squat max for box squats)
Super Set: 7×4 single arm ring row (7 sets of 4 reps, “across,” scale to the same challenge)

Metabolic Conditioning:
In 7 minutes
Row 40 calories
then max rounds
40′ bear crawl
12 single arm overhead squats (45/25)
12 box jumps (24/20)

Optional ‘Cash Out’: 16 suitcase lunge steps, 25 cal row, 3 rounds