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.

Ring Dip Fitness Workout #152

Day 44/112

INTENSITY:
AMRAP 12 Minutes
6 Ring Dips
4 Strict Pull-Ups
2 Cleans (155 / 115)

RESET:
2 Rounds of:
Max Wall Walk-ups, UB
3 Man-Makers
10 Around the Worlds, alternating directions

Run, Swing and Slam Fitness Workout #152

Day 43/112

INTENSITY:
3 Rounds for Time of:
800m Run
21 KB Swings (1.5p / 1p)
15 Ball Slams

RESET:
One-Arm Barbell Press (Spear Press)
Work for 10 minutes, increasing the weight up from 45# as necessary

http://www.weighttraining.com/exercises/one-arm-barbell-military-press

2 Tons Ground to Overhead Fitness Workout #151

Day 40/112

SKILL WORK:
For 5 Minutes:
L-Sit, Max Hold
Hollow Rocks, Max UB (unbroken)
Rest 30s

Progression:
1) Knees Tucked to chest
2) Knees Up
3) Legs Out Straight

POST max L-Sit and progression

For 10 Minutes:
500m Splits, Rowing
60s Break
+/- 3 seconds on each split

Penalty: 1 GHD Sit-Up per second off initial split.

INTENSITY:
As Fast As Possible,
2 Tons, Ground to Overhead (4,000 lbs/3,000 lbs)

Post Weight and Time

RESET:
3 Rounds of:
3 Man-Makers
15s Dueling Ropes