I. Dynamic Mobility Warm-Up:
Hip Extension/Flexion(90 Degree Quad Stretch)
Roll Out Feet Tissue
Bully Stretch
Thorasaic Extension
Shoulder Extensions
Lunge Complex
Samson Stretch(PVC)
II.”Benchmark Workout of the Day”(Who Will Make The Board?):
Hip Extension/Flexion(90 Degree Quad Stretch)
Roll Out Feet Tissue
Bully Stretch
Thorasaic Extension
Shoulder Extensions
Lunge Complex
Samson Stretch(PVC)
II.”Benchmark Workout of the Day”(Who Will Make The Board?):
Do Not Miss This Workout, It will be Fun and a Test of your Mental Toughness!!
*Level 3*
Filthy Fifty
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Swings (35lbs/30lbs)
50 Walking Lunges
50 Knees to Elbows
50 Push-presses (45lb bar)
50 Back Extensions or Good Mornings(45/35)
50 Wall Balls
50 Burpees
50 Double Unders
*Level 2*
Dirty Thirty
30 Box Jumps (24/20)
30 Jumping Pull-ups
30 Swings (35lbs/30lbs)
30 Walking Lunges
30 Knees to Elbows
30 Push-presses (45lb bar)
30 Back Extensions or Good Mornings(35lbs/25lbs)
30 Wall Balls
30 Burpees
30 Double Unders or 90 Single-Unders *Level 1*
*Tasty Twenty*
20 Box Jumps(20/16)
20 Jumping Pull-ups
20 Swings (30lbs/20lbs)
20 Walking Lunges
20 Knees to Elbows
20 Push-presses (25lb bar)
20 Back Extensions or Good Mornings(25/15)
20 Wall Balls
20 Burpees
20 Double Unders or 60 Single Unders
Filthy Fifty
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Swings (35lbs/30lbs)
50 Walking Lunges
50 Knees to Elbows
50 Push-presses (45lb bar)
50 Back Extensions or Good Mornings(45/35)
50 Wall Balls
50 Burpees
50 Double Unders
*Level 2*
Dirty Thirty
30 Box Jumps (24/20)
30 Jumping Pull-ups
30 Swings (35lbs/30lbs)
30 Walking Lunges
30 Knees to Elbows
30 Push-presses (45lb bar)
30 Back Extensions or Good Mornings(35lbs/25lbs)
30 Wall Balls
30 Burpees
30 Double Unders or 90 Single-Unders *Level 1*
*Tasty Twenty*
20 Box Jumps(20/16)
20 Jumping Pull-ups
20 Swings (30lbs/20lbs)
20 Walking Lunges
20 Knees to Elbows
20 Push-presses (25lb bar)
20 Back Extensions or Good Mornings(25/15)
20 Wall Balls
20 Burpees
20 Double Unders or 60 Single Unders
Post Time to Complete to Comments.
FIFTY KNEE TO ELBOWS
Hahaha, I forgot this workout has wall balls in it. Hopefully I can put wednsday’s practice to good use there!
John Thomas
V
A
G
A
B
O
N
D
S
U
C
K
S
!
I mentally beat the crap out of this workour….and physically of course
Dave Rodrigues
the knees to elbows killed me. 34:08 as Rx. so happy its over. haha. =) -Kelly
Kelly you rocked it 🙂 awesome job rxing!! Jared did great as well. Knees to elbows and burpees were the worst. Next time ill get those double unders 🙁 nicole
You did 4 in row of double unders already today!! =) You did awesome! This workout was definitely a mental battle. haha.
-Kelly
Great Job Jill, Kelly, Rita, Rachel, well all the ladies… and you too guys!!
36:16 Rx although..a few single unders towards the end or else I think i’d still be there)… knee’s to elbows and burpees wreaked me… Goal next time closer to 30 minutes…
melissa
The workout out went well considering i am still fighting a cold! 1821 for a time, the Knees to elbows killed me, and the burpees were slow but steady! cant wait for tomorrow and hopefully i will kick this cold..
WOW! great job, Ross!! Feel better!
Would have been rx if I could properly do a double under 🙁
29:01 full fifty w/single under.