Filthy Fifty Fitness Workout #169

Day 68/112

SKILL WORK: 
Double Under work!

10 Minutes
Practice your double under, even if that is only one double under at a time. Post your max consecutive reps.

If you have the double under down, work on the following:

10-20-30-40-50 reps, Double Under

With the above rep scheme: when you get 10 consecutive reps rest for up to 60s, then go for 20 consecutive reps. When you get 20, rest and go to 30, and so on up to 50 reps.

INTENSITY:
Filthy 50

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

RESET:
10 minutes mobility work of your choice.

Front Squat AMRAP Fitness Workout #168

Day 67/112

INTENSITY:
AMRAP, 3 Minutes
10 Front Squat (95/65)
15 Double Unders
If you complete 75 Reps, add 3 minutes to the AMRAP and continue with the same rep scheme. If you complete 150 Reps total, add 3 minutes and continue. If you complete 225 reps total, add 3 minutes and continue, etc.

RESET:
2 Rounds of:
10 Scorpion Kicks, each leg
60s Cobra Pose
60s Spiderman Extension, each leg
10 Walking Lunge Steps

Air Squat, Lunge and Toes-to-Bar Fitness Workout #167

Day 66/112

INTENSITY:
3 Rounds for time of:
50 Air Squats
50' Walking Lunge
25 Toes to Bar

RESET:
3 Rounds of
Bear Complex (7 reps per bear)

Helen Fitness Workout #166

Day 65/112

INTENSITY:
Helen
Three rounds for time:
400m Run
21 KB Swings (1.5p / 1p)
12 Pull-ups

RESET:
3 Rounds of
250m Light Row
4 Turkish Get-Ups

Thruster EMOM Fitness Workout #165

Day 64/112

INTENSITY:
EMOM
4 x Thrusters (95/65)

Start at 95lbs or 65lbs and add 5lbs every minute. Continue until you cannot complete the 4 reps in the minute.

RESET:
5 Rounds of:
5ft Handstand Walk
10 Shoulder Taps
Max Handstand Hold