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Sean

The Lyon

Filthy Fifty

Tiff

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Workout

11/18/2018

Workout of the Day

Pick your poison.

Sean (Time)

10 Rounds For Time
11 Chest-to-Bar Pull-Ups
22 Front Squats (75/55 lb)

In honor of U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, was killed on November 22, 2010

To learn more about Sean click here

The Lyon (Time)

5 Rounds for Time
7 Squat Cleans (165/115 lb)
7 Shoulder-to-Overheads (165/115 lb)
7 Burpee Chest-to-Bar Pull-Ups
2 minutes Rest between rounds

To learn more about The Lyon click here

Filthy Fifty (Time)

For Time:
50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (53/26)
50 Walking Lunges (L/R=2)
50 Knees to Elbows
50 Push Press (45/35)
50 Sit Ups
50 Wall Balls (10'/9',20/14)
50 Burpees
50 Double unders

Tiff (AMRAP - Rounds and Reps)

On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155 lb.
7 push presses, 155 lb.

Want to see some of these movements in action? Check out our .