Filthy Fifty

Warm-up:

Tabata from the Hopper

:20 on 
:10 off

Switch movement each working interval.

  1. Jumping Jacks
  2. Air squats
  3. High Knees
  4. Jumping Lunge
  5. High Kicks
  6. Sit-ups (no abmat)
  7. Flutter Kicks
  8. Jumping Air squat 

Mobility:

Foam Rolling: Find the pain

Announcements:

Students! Make sure to fill out your summer break from if leaving! We have a great deal for you! We have some great running this week! Don’t miss any days!  

Skills & Technique:

All Movements

Wod:

Filthy Fifty 

Box Jump 24/20"
Jumping Pull-up
Kettlebell Swing 24/16kg
Walking Lunge
Knees to Elbows
Push Press 45/35lbs
Hip Extension 
Wall Ball 20/14lbs
Burpee
Doubleunder

50 of each. 
Time Limit: 30 Minutes

Or

Dirty Thirty 

Box Jump 24/20"
Jumping Pull-up
Kettlebell Swing 24/16kg
Walking Lunge
Knees to Elbows
Push Press 45/35lbs
Hip Extension 
Wall Ball 20/14lbs
Burpee
Doubleunder

30 of each. 
Time Limit: 30 Minutes
(Recommended for newer athletes)