Well i have to say that i messed up yesterday.  The Beep Test was supposed to be set at 75#/55# instead of the 95#/65#.  The point of the workout was to test pure endurance and try to minimize the strength work.  I realized i wrote the wrong weight down midway through the day.  Anyways, how many of you made it close.....probably not too many.  So I'm sorry.  However, what happens when we choice a certain weight that ends up being the wrong one?  We battle the best we can through it.  We fight, struggle, and brawl to get as far as we can.  We may be outmatched a little bit and that ok because sometimes we need to push those limits and see where we really are.  I took this workout as that test: an open mind, trying not to get frustrated and just keep moving.  Sure it was rough, but that's what we are shooting for: a challenge. Sometimes some of you may pick the wrong weight or something just out of your reach.  Again, this is ok but PLEASE dont make this a normal thing.  We want you know your correct weights and limits so that you are able to get the correct response from the workout and also to keep your change of injury down.  But if it happens...just go with it and test that fitness:)




INFERNO Warm-up x 3

Complete the Following:


"Filthy Fifty"

For Time: (20 minutes max)

.......50 reps Box Jumps (24", 20")

.......50 reps Jumping Pull-ups (Rx is jumping to 8', or 7' bar, Scaled would be a lower bar or classic jumping pu's)

.......50 reps KB Swing (53#, 35#, wt to get 40+ UB)

.......50 steps Walking Lunges

.......50 reps Knees to Elbows

.......50 reps Push Press (75#, 55#, wt to get 40+ UB)

.......50 reps Good Mornings (25#bumper, 15#bumper)

.......50 reps Wall Balls (20#@10', 15#@10')

.......50 reps Burpees

.......50 reps Double Unders

*you are starting the push press at 10 minutes, cut all the remaining reps to 30






Broad Jumps

.......8 attempts Max distance

Box Jumps

.......8 attempts for Max Height (DO NOT WRECK YOUR SHINS!!!!!!!!!)



SLO ON RAMP CLASS Day 4: Nutrition, Clean (pwr&sqt), Snatch (pwr&sqt)




MWOD: a little mobbing for box jumps and deads but use it for BJs

[youtube https://www.youtube.com/watch?v=W9AfbDdT2Bs]