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| SHRED-FILTHY FIFTY 12-10-20 | METCON 12-10-20 | WARM UP 12-10-20 |
SHRED-FILTHY FIFTY 12-10-20(Time, Rx2, Rx3) WARM UP: 20 Step Ups 20 Band Pull Apart 20 Russian Swings 20 Lunges 20 Hollow Rocks 10 Strict Press+10 Push Press 20 Good Mornings 20 Air Squats 20 Plank Shoulder Taps 100 Singles ---------------- Spiderman w/ Thoracic Rot-5 reps R/L Downward Dog-30 secs Praying Pose-30 secs ---------------- ''FILTHY FIFTY'' 50 Box jumps (24''/20'') 50 Jumping pull-ups 50 KB Swings (35#/26#) 50 Walking Lunges (total) 50 Knees to elbows 50 Push press (45#/35#) 50 GM's (45#/35#) 50 Wall balls (20#/10'-14#/9') 50 Burpees 50 Double unders GOAL: Finish under 21 mins CAP off at 30 mins Purple Rx: As written Blue Rx2: Step Ups Allowed, 35#/26#, sub KTC, 45#/35#, 14#/10-10#/9', sub 100 singles OR 50 Lateral Hops over a loaded barbell. Orange Rx3: Step Ups Allowed 20''/16'', 26#/20#, Sub Sit Ups for KTE, Sub 35#/15# Barbell, 10#/8-6#8', Sub Bodybuilder, 50 singles Yellow MODWOD: Plate Step Ups, Sub Russian Swing 20#/15#, Sub Lunges holding or air squats, Sub Anchored Sit Ups, Sub Single DB Push Press 25 R/L, Sub Pushball 10#/8-6#/8', Sub Burpee to Box, Sub singles or plate taps
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