“Filthy Fifty”(10.15.2010)

Categories: Blog

JunkYard Dawg Warm-Ups!!

I. Dynamic Mobility Warm-Up:
Hip Extension/Flexion(90 Degree Quad Stretch)
Roll Out Feet Tissue
Bully Stretch
Thorasaic Extension
Shoulder Extensions
Lunge Complex
Samson Stretch(PVC)

II.”Benchmark Workout of the Day”(Who Will Make The Board?):
Do Not Miss This Workout, It will be Fun and a Test of your Mental Toughness!!

*Level 3*
Filthy Fifty
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Swings (35lbs/30lbs)
50 Walking Lunges
50 Knees to Elbows
50 Push-presses (45lb bar)
50 Back Extensions or Good Mornings(45/35)
50 Wall Balls
50 Burpees
50 Double Unders

*Level 2*
Dirty Thirty

30 Box Jumps (24/20)
30 Jumping Pull-ups
30 Swings (35lbs/30lbs)
30 Walking Lunges
30 Knees to Elbows
30 Push-presses (45lb bar)
30 Back Extensions or Good Mornings(35lbs/25lbs)
30 Wall Balls
30 Burpees
30 Double Unders or 90 Single-Unders

*Level 1*
*Tasty Twenty*
20 Box Jumps(20/16)
20 Jumping Pull-ups
20 Swings (30lbs/20lbs)
20 Walking Lunges
20 Knees to Elbows
20 Push-presses (25lb bar)
20 Back Extensions or Good Mornings(25/15)
20 Wall Balls
20 Burpees
20 Double Unders or 60 Single Unders

Post Time to Complete to Comments.

24 Responses to "“Filthy Fifty”(10.15.2010)"

  1. Anonymous Posted on October 15, 2010 at 2:20 am

    FIFTY KNEE TO ELBOWS

  2. Anonymous Posted on October 15, 2010 at 2:41 am

    Hahaha, I forgot this workout has wall balls in it. Hopefully I can put wednsday’s practice to good use there!
    John Thomas

  3. Anonymous Posted on October 15, 2010 at 11:52 am

    V

  4. Anonymous Posted on October 15, 2010 at 11:52 am

    A

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    G

  6. Anonymous Posted on October 15, 2010 at 11:53 am

    A

  7. Anonymous Posted on October 15, 2010 at 11:53 am

    B

  8. Anonymous Posted on October 15, 2010 at 11:53 am

    O

  9. Anonymous Posted on October 15, 2010 at 11:53 am

    N

  10. Anonymous Posted on October 15, 2010 at 11:53 am

    D

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    S

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    U

  13. Anonymous Posted on October 15, 2010 at 11:53 am

    C

  14. Anonymous Posted on October 15, 2010 at 11:54 am

    K

  15. Anonymous Posted on October 15, 2010 at 11:54 am

    S

  16. Anonymous Posted on October 15, 2010 at 11:54 am

    !

  17. Anonymous Posted on October 15, 2010 at 1:34 pm

    I mentally beat the crap out of this workour….and physically of course

    Dave Rodrigues

  18. Anonymous Posted on October 15, 2010 at 2:40 pm

    the knees to elbows killed me. 34:08 as Rx. so happy its over. haha. =) -Kelly

  19. Anonymous Posted on October 15, 2010 at 2:52 pm

    Kelly you rocked it 🙂 awesome job rxing!! Jared did great as well. Knees to elbows and burpees were the worst. Next time ill get those double unders 🙁 nicole

  20. Anonymous Posted on October 15, 2010 at 2:59 pm

    You did 4 in row of double unders already today!! =) You did awesome! This workout was definitely a mental battle. haha.

    -Kelly

  21. Anonymous Posted on October 15, 2010 at 3:46 pm

    Great Job Jill, Kelly, Rita, Rachel, well all the ladies… and you too guys!!
    36:16 Rx although..a few single unders towards the end or else I think i’d still be there)… knee’s to elbows and burpees wreaked me… Goal next time closer to 30 minutes…

    melissa

  22. ROss Posted on October 16, 2010 at 12:49 am

    The workout out went well considering i am still fighting a cold! 1821 for a time, the Knees to elbows killed me, and the burpees were slow but steady! cant wait for tomorrow and hopefully i will kick this cold..

  23. Anonymous Posted on October 16, 2010 at 1:17 am

    WOW! great job, Ross!! Feel better!

  24. Anonymous Posted on October 18, 2010 at 4:02 am

    Would have been rx if I could properly do a double under 🙁

    29:01 full fifty w/single under.

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