160519 Thursday – “Dirty Thirty”
Mobility: Ankle / Hip / Shoulder Spend 4 minutes on each area with a Foam Roller
Skill Practice Warm Up: None
Super Set: None
Metabolic Conditioning:“Dirty Thirty” (or “Filthy Fifty”)
30 Box jumps (Performance: 24”, Athletic*:20”, Health:12”)
30 Jumping pull-ups
30 Kettlebell swings (Performance: 35lbs, Athletic*: 26lbs, Health: 18lbs)
Walking Lunge 30 steps
30 Knees to elbows
30 Push press (Performance*: 45lbs, Athletic: 33lbs, Health: 20lbs)
30 Hip extensions
30 Wall balls (Performance: 20lb/10ft, Athletic*:14lb/9ft , Health: 10lb/8ft)
30 Double unders
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 15 – 25 minutes. If you want, scale up to the Filthy Fifty if you have done the D30 in under 20 minutes.
Log your results online by clicking here.
Coaching Tips: Pace the reps for the long haul, but don’t get into the habit of standing around. Just keep moving. You are better off doing smaller sets with shorter rests (rather than doing a big set with long rest, or a big set then down to singles). Most people can move through the movements at a good pace to get winded, but the knees to elbows are a big sticking point. Plan on going hard on the other movements and then pacing out the knees to elbows into very small sets in the beginning so that you catch your breath (almost like active recovery right in the middle). After the knees to elbows are done, hit it hard again.