Wednesday: Get Dirty…Get Filthy!

Wednesday: Get Dirty…Get Filthy!

Wednesday: Get Dirty…Get Filthy!

Bring A Friend (or 3) Days are here…Bring your cans – no not those cans.

Well yes those cans too. CFHV <3’s cans…and your friend’s cans…

Thursday through Sunday – all classes besides Firebreathers & Barbell.

But first…it’s time to get FILTHY!

The Filthy 50 (or Dirty 30 – or whichever variation you’ll be taking on today with the rest of the Volts & Vixens) is a really great compliment to yesterday’s “Diane” – both movement-wise and energy system-wise.  Diane is (for most people) a Creatine-Phosphate capacity test. Depending on your overall strength the weight could be really challenging or just enough to fatigue you going into the Hand Stand Push Ups which tests your upper body pressing ability relative to your size. For most people they’ll excel at one of the 2 difficult movements…the relatively short rep range pushes you to fatigue pretty fast…I’m sure you felt it yesterday.

Now…for today..the Filthy 50. Tons of movements that you need to be proficient in these 10 different movements to really excel. If one of these 10 is a goat for you…it’s going to disproportionately drain you for the rest of the workout.

Secondly – aerobic power is the name of the game (as in MAP aka Max Aerobic Power)…and the Filthy 50 is a great test of this. The movements are light & fast for a reason. While you have to pace this out pacing too much will leave a bunch of time on the table due to the 500 reps.

And then there’s the finisher of Wall Balls into Burpees into Double Unders…which IMO is just awesome/horrible. If you don’t know where your aerobic threshold is chances are you’re going to find out where it is…or where it was rather on one of these 3 movements.

Well that’s everything I’ve ever learned – looking forward to everyone finishing up an amazing 3 days of training today at the box!

~Tim

 

“Filthy 50″
Scaled to Dirty 30

50 reps of each movement.  40 min Cap

Box Jumps (can turn over OR step down (24/20”)
Jumping Pull Ups
KB Swings (35/26)
Walking Lunges (50 total – 25 each leg)
Knees to Elbow
Push Press(45/33)
Back Extensions
Wall Ball (20/14)
Burpees
Double Unders

“Filthy 50″ : Scaled to Dirty 30

35 min cap: Scale reps to 30 of each or 40 of each movement

Box Jumps (can turn over OR step down – for newbies have them step down) 24/20”
Jumping Pull Ups
KB Swings (35/26)
Walking Lunges (50 total – 25 each leg)
Knees to Elbow (adjust to Sit Ups)
Push Press(45/33- adjust weight as needed)
Back Extensions
Wall Ball (20/14 – adjust weight as needed)
Burpees
Double Unders (sub to single unders)

“Dirty 30”

Adjust up to Filthy 50 as needed

35 min cap

30 reps of each movement in order)
Box Jumps
Jumping Pull Ups
KB Swings
Walking Lunges (50 total – 25 each leg)
Knees to Elbow
Push Press(
Back Extensions
Wall Ball
Burpees
Double Unders/Single Unders