Labor Day workout – Mon 9.05.16

 In W.O.D.

Skill:  Warm up and movement review

Conditioning:  “Filthy 50s” or “Dirty 30s”
For time:
– 50 or 30 Box Jump (24/ 20″)
– 50 or 30 Jumping Pull Ups
– 50 or 30 Kettlebell Swings (35/26#)
– 50 or 30 steps of Walking Lunges
– 50 or 30 Knees to Elbows
– 50 or 30 Push Press (45/ 35#)
– 50 or 30 Hip Extensions
– 50 or 30 Wall Ball Shots (20 /14# to 10′)
– 50 or 30 Burpees
– 50 or 30 Double Unders

You can do this workout in any order, but for this to be done “as RX’d” you must complete all 50 or 30 reps of each exercise before moving on to the next, AND the Burpees and Double Unders must be done last and in that order.

  • Performance:  50’s
  • Fitness: 30’s (If you cannot complete the workout in less than 25-30 min., consider doing 30 reps of each exercise)
  • Health: 30’s @ scaled versions of choice.

NOTE:  Jumping Pull Ups IS the movement.  It is not a scaled movement for regular pull ups

Compare to 5.30.16


New Built to Last Fitness episode this week.  Phillip joins us to review his experience at the CF Football cert and we discuss how it is integrated into the Compound’s programming.

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