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GENERAL/ SPECIFIC WARM UP 5-15minutes
1 Round:
–50 Jump Rope (any variation)
–10 Alternating Box Step Up
–5 Box Jump (step down)
–8 Russian Swings
–10 Alternating Lunges
1 Round:
–50 Jump Rope (any variation)
–5 Jumping Pull Ups or 5 Ring Rows
–3 Hanging Knee Raise
–3 Kipping Knee Raise
–3 Knees to Elbow or Variation
1 Round:
–50 Jump Rope (any variation)
–5-10 Push Press
–5-10 Barbell Good Morning
–8 Wall Balls
–4 Burpees
Build the Base For Time:
Buy In: 5 min Bike for Cal
AMRAP 30 min
50 Box Jump (24/20)
50 Jumping Pull Up
50 Kettlebell Swing (35/26)
50 Walking Lunge
50 Knees to Elbow
50 Push Press (45/35)
50 Barbell Good Morning
50 Wall Ball
50 Burpee
50 Double Under
Cash Out: 5 min Bike for Cal
Goal: 1+ Round of the Filthy 50 portion
Build the Base Scaled Version:
Buy In: 5 min Bike for Cal
AMRAP 30 min
30 Box Jump (24/20)
30 Jumping Pull Up
30 Kettlebell Swing (35)
30 Walking Lunge
30 Knees to Elbow
30 Push Press (45)
30 Barbell Good Morning
30 Wall Ball
30 Burpee
30 Double Under
Cash Out: 5 min Bike for Cal
Goal: 1+ Round of the Chipper
Build the Base Minimal Gear Version:
Buy In: 5 min Run or 800m Run
AMRAP 30 min
50 Box Jump (24/20)
50 Jumping Pull Up
50 Kettlebell Swing (35)
50 Walking Lunge
50 Knees to Elbow
50 Dumbbell Push Press (35/25#)
50 Barbell Good Morning
50 Wall Ball
50 Burpee
50 Double Under
Cash Out: 5 min Bike for Cal
Goal: 1+ Round of the Filthy 50 portion
Build the Base Bodyweight Version:
Buy In: 800m Run
AMRAP 30 min
50 Alternating Step Ups (onto any object)
50 Table Row or Backpack Row
50 Box Hamstring Curl
50 Walking Lunge
50 Hollow to Tuck
50 Push Ups
50 Prisoner Good Morning
50 Air Squats
50 Burpee
50 Toe Taps
Cash Out: 800m Run
Goal: 1+ Round of the Filthy 50 portion
Optional Post Work 1-2xs:
–1min Childs Pose
–:30sec Thread the Needle
