FTW Tribe
GENERAL WARM UP (0:00 – 10:00)
30 Single unders
15 Russian swings (light)
30 Single unders
15 Walking lunges
30 Single unders
15 Beat swings
30 Single unders
15 Push press (empty bar)
30 Single unders
15 Good mornings (empty bar or PVC or GHD hip extenstions
30 Single unders
15 Air squats
30 Single unders
15 Push-ups
30 Single unders
15 Double unders
*Set-up bars, kettlebells, and boxes prior to class starting today.
TRANSITION (10:00 – 20:00)
Equip and class layout~ One strategy is to have stations (all kettlebells here, all barbells here, etc.)
FILTHY FIFTY (20:00 – 55:00)
“Filthy 50″
For time:
50 Box jumps (24″/20”)
50 Jumping pull-ups
50 Kettlebell swings (35lbs/24lbs)
50 Walking lunges
50 Knees to elbows
50 Push press (45lbs/33lbs)
50 Back extensions (Sub barbell or PVC Goodmornings if needed)
50 Wall ball (20lbs/14lbs to 10/9 foot target)
50 Burpees
50 Double unders
*Compare to June 29, 2016
**Compare to May 3, 2017
30 minute time cap
INTENDED STIMULUS
A benchmark test that is a long duration and light loaded chipper. Top times will actually be less than 20 minutes. Ideally, athletes will perform all movements and take no longer than 30:00.
SCALING OPTIONS
Intermediate
30 Box jumps (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (35lbs/24lbs)
50 Walking lunges
30 Knees to elbows
50 Push press (45lbs/33lbs)
50 Good morning (empty barbell or PVC)
30 Wall ball (20lbs/14lbs to 10/9 foot target)
30 Burpees
50 Double Unders (30 if needed based on skill)
*This is an option that allows athletes to hit a higher volume of the easier movements and reduced reps of the more challenging movements to finish in the 30:00.
Scaled
“Dirty 30” or “Twisted 20”
20-30 Box jumps or step-up
20-30 Jumping pull-ups
20-30 Kettlebell swings (use a weight that all reps can be achieved)
20-30 Walking lunges
20-30 Knees to elbow or high knee raise
20-30 Push press (use a weight that all reps can be achieved, PVC is an option)
20-30 Good morning (PVC)
20-30 Wall ball (use a weight that reps can be done in 2 sets, use RX height and opt for a lighter ball)
20-30 Burpee
20-30 Double unders or single unders
COOLDOWN (55:00 – 60:00)
Do both of the following options or just pick one if time is tight.
1:30/1:30 Band lat. stretch
1:30/1:30 Barbell quad roll
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