Context: Competition – Pacing for your best score.

Skill Practice Warm Up: Spend 10 minutes working up to a challenging 3 rep overhead squat or front squat.

Metabolic Conditioning: “Bradley”

10 rounds for time of:

100m sprint or 40 double unders / 60 singles

10 Kipping Pull-ups

100m sprint or 40 double unders / 60 singles

10 Burpees

Rest 30 secs

Scaling Guide: 22 – 32 min, about 2:30 per round including the rest.

Coaching Tips: Sprint hard on the first couple rounds, but then settle in to a slower pace if your wind can’t keep up. People who can efficiently do butterfly pull ups will be rewarded on this one, but don’t do them if you are going to shred your hands. If you can set this up to start 100m away from the pull up bar, start out run 100m, do pull ups, then run back out and do your burpees (without having to turn around at 50m). Otherwise, a turn around is fine (but it will slow you down slightly).


"Salt Marshes"

Context: Practice – Keeping strict movements strict

Strength: 2-2-2-2-2-2-2 split or push jerk (7 sets of 2 reps, increase weight each set if possible)

Super Set: 7×6 single leg deadlift with two dbs (7 sets of 6 reps on each side)

Metabolic Conditioning: “Salt Marshes”

AMReps in 6 min (Scale up: 7 min)

1, 2, 3, etc. DB shoulder press – two hand- (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

(between each shoulder press set)

20′ out, 20′ back db overhead carry

20’out 20′ back broad jump

Scaling Guide: counting reps (db walk = 1 rep, broad jump out and back counts as two reps) 30 – 90 reps. Finishing R5: 30 reps. R6: 45 reps. R7: 62 reps. R8: 81 reps. R9: 102. Scale Up: 7 minutes.

Coaching Tips: These shoulder presses are STRICT so there is no hip or knee bending allowed.  Keep the abs tight and do not hyper extend the lumbar either.  Be smart about the db presses and rest so that you can do the last press and go right into the db OH carry. Make sure you use your arms on the broad jumps to get a bit of extra distance!

Optional ‘Cash Out’ or Hypertrophy: 16 reverse lunge steps, 40 double unders, 4 minutes, OR 3 sets of 15-20 banded tricep press downs in a super set with 12 db weighted step ups


"Blue Corona"

Context: Mental Toughness – Do not pace. Go hard and unbroken as right from the get go and keep it going as long as possible

Strength: 3×4, 3×3 squat clean (3 sets of 4 reps & 3 sets of 3 reps, same weight across, 70-80% of clean)

Super Set: 6×6 weighted strict ring dip, or progression, or db bench press (6 sets of 6 reps, same challenge with all sets)

Metabolic Conditioning: “Blue Corona”

5 rounds for time:

10 db hang power clean (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

10 single arm OHS (Same) switch arms as desired

40′ bear crawl

Scaling Guide: 5 – 9 minutes, about 1:30 per round. Scale up: 40/60lb dbs, 20′ HS walk instead of bear crawl

TEAM VERSION: 10 db hang power cleans together, 20 single arm OHS -one person working at a time-, bear crawl together OR partner wheel barrow 40′ (total).

Coaching Tips: Use a hook grip on the dumbbell power cleans if you can. Do not let them swing out away from you and do some weird ‘curl’. When you go to transition to the overhead squat, gently set down the other dumbbell (don’t drop it from the shoulder)! Switch arms as desired for the overhead squats. Push the pace on the bear crawls so you can have more time to break up the cleans and the OHS if needed.

Optional ‘Cash Out’ or Hypertrophy: 5 min max cal airdyne or row, OR 3 sets of 15 db curls in a super set with 15 loaded glute bridges


"Filthy Fifty"

Context: Competition – Look up your old scores before starting!

Metabolic Conditioning: “Filthy Fifty”

For Time:

50 Box jumps (Health: 8″/12″, Athletic: 12″/20″, Performance: 20″/24”)

50 Jumping pull-ups,

50 Kettlebell swings (Health: 18#, Athletic: 18#/26#, Performance: 26#/35#)

Walking Lunge 50 steps,

50 Knees to elbows (using rings okay)

50 Push press (Health: 15#/22#, Athletic: 22#/35#, Performance: 35#/45#) or with dbs (10lb/15lb*/20lb)

50 Hip extensions, or med ball good mornings

50 Wall ball shots

50 Burpees

50 Double unders

Scaling Guide: 22 – 32 minutes. 35-minute cutoff.

“Dirty Thirty” Option – If this is your first time attempting this workout, do the D30 version. It is the same workout, but 30 repetitions of each movement is performed. If you have completed the D30 version before in under 20 minutes, then you can think about doing the full Filthy Fifty.

Changing the Order: Feel free to change the order of the first 7 movements any way you see fit. It is still considered ‘Rx’ as long as you save the last three movements for the end (wall balls, burpees, double unders) and you do them in the order listed.

Coaching Tips: Pace the reps for the long haul, but don’t get into the habit of standing around. Just keep moving. You are better off doing smaller sets with shorter rests (rather than doing a big set with long rest, or a big set then down to singles). Most people can move through the movements at a good pace to get winded, but the knees to elbows are a big sticking point. Plan on going hard on the other movements and then pacing out the knees to elbows into very small sets in the beginning so that you catch your breath (almost like active recovery right in the middle). After the knees to elbows are done, hit it hard again.

Remember that the wall balls, burpees and double unders must be completed at the end, in the written order (because it is more difficult that way). Crank through the wall balls at a pace that will let you get right into the burpees. Do slower burpees if needed but try not to break these up too much. Just fall down and get up (over and over again).


"Half Cindy"

Context: Competition – How hamstring/posterior chain are important for squat performance, and the differences between hamstring dominance and quad dominance

Strength: 3-3-3-3-3-3 Back squat or box squat (6 sets of 3 rep, adding weight each set if possible)

Super Set: 5-5-5-5-5-5 single arm bent over db row (6 sets of 5 reps)

Metabolic Conditioning: “Half Cindy” aka 10 min Cindy

AMRAP in 10 min

5 kipping pull ups

10 push ups

15 air squats

Scaling Guide: 8 – 16 rounds, about 45s per round. Scale Up: chest to bar pull ups, ring push-ups, goblet squats (35/26)

TEAM VERSION: One person working at a time. 12 min AMRAP

Coaching Tips: Go in big sets from the beginning on this one (unbroken as long as possible).  Then start breaking in the middle of the sets but avoid resting between movements.  Hustle to the next movement and get some reps done before pausing.  For example, break in the middle of the set of squats, get chalk, then finish and go right into the pull ups (don’t finish the squats, get chalk, then start the pull ups).  And don’t overdue the chalk and leave handprints everywhere!  You should also have a plan for counting rounds, this one is easy to lose count on.  You should be aiming for significantly more than 1/2 of the rounds of your full 20 min Cindy.

Optional ‘Cash Out’ or Hypertrophy: 15 Russian kb swings, 25 cal row, 5 minutes, OR 3 sets of 15 db curls in a super set with 15-20 banded good mornings

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