Filthy Fifty

Warmup
2 rounds of
400m run
25 sit ups
20 push ups
15 Squats
10 pistols
5 pull ups

Strength

Off- Start a new cycle next week. 

WOD

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, @35#

Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Tuck Jumps

2x4 min triplet

Warmup
5 min run
3 rounds of "Cindy"
5 Pull ups (or row)
10 Push ups
15 Squats (work on depth)

WOD
4 min AMRAP
15 Sit ups
10 KB Swings

You don't get fit by working out once in a while.

5 Pull Ups (or rows)

2 min rest

Then repeat
4 min AMRAP
15 Sit ups
10 KB Swings
5 Pull Ups (or rows)


Notes:
Everyone is busy this week. We have to finish last papers, projects and tests. We have to pack up and clean up our rooms and lockers and we have to finish any details on our summer plans. There's a ton to do and it's easy to forget your fitness since there is no scheduled sports practice.

Remember that consistency is the biggest factor in your fitness. That means you need to make it a habit. Make it part of you regular routine. It doesn't need to be a long workout all the time. It's fine to do some short work this week to free up more time for school, but don't skip it altogether.

I'll post some quick ones for this week.

Keep in mind that Memorial Day is coming up. Some of you know what that means.

Math

We'll do some burpee math.

These are some of the numbers we'll use.

Work = Force x Distance

1Kcal = 426.4k/m

25% efficiency

310cal
40cal


Bring a calculator.

Schmalls

Warmup

400m Run

Then 3 rounds of:

50 Jumping Jacks

5 Pull Ups or Rows

10 Push Ups

15 Squats

Strength

Wk 3 Squat

WOD

"Schmalls"
Run 800 meters

Then two rounds of:

50 Burpees

40 Pull-ups

30 Pistols

20 Kettlebell swings, 1.5 pood

10 Handstand push-ups

Then,

Run 800 meters

Recovery

Warmup

400m Run

Then 3 rounds of:

50 Jumping Jacks

5 Pull Ups or Rows

10 Push Ups

15 Squats

Strength

Wk 3 Bench or Press

WOD

Recovery (relaxed pace)

Bike 5 min

Run 15 min

Bike 5 min