Public Whiteboard

Components

Filthy Fifty

Settings

Workout

Tuesday

Warm-up

3 sets
:20 double knee tucks in a plank
– Rest :10
:20 jumping jacks
– Rest :10

-Then-
1 set:
3-5 box jumps
3-5 jumping pull-ups
3-5 KB swings
3-5 walking-lunge steps
3-5 knees-to-elbows
3-5 push presses
3-5 GHD back extensions
3-5 wall-ball shots
3-5 burpees
3-5 double-unders

Metcon

Filthy Fifty (Time)

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

INTERMEDIATE

25:00 time CAP
For time:
50 box jumps (20/24 in)
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (35/45 lb)
50 GHD back extensions
50 wall-ball shots (14/20 lb)
50 burpees
50 double-unders

SCORE:
TOTAL TIME
BEGINNER

For time:
30 box jumps (12/20 in)
30 jumping pull-ups
30 KB swings (8/12 kg)
30 walking-lunge steps
30 hanging knee raises
30 push presses (35/45 lb)
30 good mornings
30 wall-ball shots (6/10 lb)
30 burpees
30 single-unders

SCORE:
TOTAL TIME

Stretch

Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)

Whiteboard:

Tuesday, March 01, 2022

Male Clients