A,
Tempo Bench Press 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 secs down and up.

B,
For time:
1000 Weighted Box Step-ups, 20/15kg, 50cm

In honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD.

C,
3 rounds for quality of:
Ring Support Hold, 20 secs
Ring Dip Hold, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs

Rest as needed between rounds.

LÄMMITTELY

3 kierrosta:

3min ergo (joka minuutilla nouseva intensiteetti)
8+8 gorilla row
5+5 Samson stretch
5+5 lonkan kierrot istuen
10 kyykky-takareisi pumppaus kämmenet maassa

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HARJOITUS

Peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HR max

6x5min ergo, 1 min lepo kierrosten välissä

1min kevyt
3min keskiraskas
1min kevyt

7x
5 Butterfly stick + band
straight in to
5 behind the neck pull up
rest 90s.

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Small butterfly
8x every 1:30
4 reps

5min flow
20min lämppä

3x
30sek hops
Rest 45sek
30sek boxijumps with drop down
Rest 1.15
30sek ring rows
Rest 1 min
2 Max eccentric ring PU
Rest 2min

15min wod setup & lämppä

Wod
15min amrap
In pairs
Medball clean +squat
T2b
Medball reverse Lunge
db floor bench

“Filthy Fifty”
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (24/16kg)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (20/15kg)
50 Back Extensions
50 Wall Ball Shots (9/6kg)
50 Burpees
50 Double-Unders

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How do you do the “Filthy Fifty” workout?
Perform all 500 repetitions in the above order. Perform all 50 box jumps, for example, before you move onto the 50 jumping pull-ups.

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How do you score the “Filthy Fifty” workout?
This WOD is “For Time,” which means your score is the time it takes you to complete all the repetitions.

What is a good score for the “Filthy Fifty” workout?
– Beginner: 24-30 minutes
– Intermediate: 19-23 minutes
– Advanced: 15-18 minutes
– Elite: <14 minutes

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What are some tips and strategy for the “Filthy Fifty” workout?
This workout is meant to feel light. You should move constantly through the workout (big sets) with very little rest. If you find that you need to take big rest breaks, drop the volume (do the “Dirty Thirty”) or the load.

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Before you start, pick the movements from the WOD that are in your wheelhouse. When you get to a movement that you can crush, go hard. A steady pace through all the movements in “Filthy Fifty” could result in a slower overall time.

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What is the intended stimulus of the “Filthy Fifty” workout?
A classic chipper of 500 reps, this longer WOD is characterized by intermediate-level body-weight movements and light loads intended to allow people to keep moving with limited rest. Newer athletes should reduce the volume and/or modify movements to ensure large sets and short rest breaks (see: “Dirty Thirty“).

EMOM 30

5 Pull-ups
10 Push-ups
15 Squats

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Tips and Strategy

This workout is all about balance: You’ve got to find the perfect pace where you can get all of the work done in under 1 minute without ever “redlining”–going so hard that you hit a wall you can’t come back from. Go slow in the first round and aim to have the same amount of rest each subsequent round (for example 10 or 20 seconds of rest) for the entire workout.

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Intended Stimulus

“Chelsea” is meant to feel both mentally and physically exhausting. You’re up against the ticking clock for 30 minutes. If you scale “Chelsea,” make sure you scale it to where you “work” for approximately 40-50 out of the 60 seconds for each minute; the best part of this workout is the (brutal) fact that you barely make the interval happen in the 1 minute cap.

A,
6 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee
Double Under
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Goal
Just get it done

B,
For quality:
Handstand Hold, 1 min
3x 10 Handstand Shoulder Taps
Hollow Rock, 3x 20 secs
Handstand Hold- accumulate the total time

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Quad Roll
1:00/1:00 Pec Roll
10 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets

Etukyykky 3x10

FINISHER
3 SETS (:40 ON / :20 OFF)
MOVT 1 - Plate Around the Worlds
MOVT 2 - Plate Curls
1 SET = MOVT 1 + MOVT 2
No Additional Rest b/t Sets