Level 1

For time:

30 Box jump

30 Jumping pull-ups

30 Kettlebell swings

30 Walking Lunge

30 Knee raises

30 Push press

30 AbMat Supermans

30 Wall balls

30 Burpees

30 Jump Rope

Level 2

For time:

50 Box jump

50 Jumping pull-ups

50 Kettle-bell swings

50 Walking Lunge

50 Knees to elbows

50 Push press

50 AbMat Supermans

50 Wall balls

50 Burpees

150 Jump Rope

Level 3

“Filthy 50”

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 35#

50 Walking Lunge

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall balls, 20/14 pound ball

50 Burpees

50 Double unders

Level 4 Rx

“Filthy 50”

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 35#

50 Walking Lunge

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall balls, 20/14 pound ball

50 Burpees

50 Double unders

Red must complete workout in under 17:00 minutes.

Motivation

Goal Setting Seminar this Saturday at 8:00 AM.  Is one of your goals to lean out?  Perfect because that is our goal for you as well this first quarter of the year.  But, how serious are you about getting better?  Come to the goal setting seminar this Saturday and then our Nutrition Seminar the following Saturday the 17th.  This year is gonna be awesomeThis year we need to fight everyday to be better.  We need to identify what we want and we need to make the changes to get it.  I am very excited to see your progress and help you achieve your goals.  I need you to commit to yourselves and help us hold you accountable.  Let’s do this.  Seize it.  Be awesome.

Strength

Extended Warm Up

Strategy

This is a long workout.  Actually, it is more of a test of endurance.  First time people attempt this workout and it often takes 30 minutes.  You must complete each exercise in sequential order.  Keep a steady pace.  To be successful you need to know what you are capable of for each exercise.    The workout starts of pretty quick but then gets hard once you get to the wall balls.  Slow and steady today.  Keep moving.  Don’t take long breaks.

Get more Awesome:  Foam Roller