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“happy hump day”

By 04/14/2010No Comments


Warm Up

Joint Mobility

Light Stretching

2 Rounds of

250 Meter Row

15 Overhead Squats w/pvc

10 Jumping Air Squats

Workout of the Day (WOD)

“Filthy 50”

50 Box Jumps 24M/20W (open up your hips)

50 Jumping Pull ups (arms are straight at bottom, chin over bar at top)

50 Kettlebell Swings 35M/26W (american swings – bottoms up)

50 Walking Lunges (each side) (knee to ground or within an inch or so)

50 Knee to Elbows (as it says – knee touches elbow – EVERYTIME)

50 Push Press 45M/35W (head thru window – lock out)

50 Back Extensions (vertical on the down – parallel on the top)

50 Wall Balls 20M/14W (10 foot mark – EVERYTIME)

50 Burpees (chest hits deck – jump and clap over head)

50 Double Unders (self explanatory)


If you plan on putting Rx next to your name be sure your form and technique is proper on each exercise.