The Filthy 500! 10 Rounds: 10 DB Squat cleans 10 Push ups 10 Deadlifts 40/60kg 10 Burpees over bar 10 Cal assault bike Bonus round! • Repco run • 20 Box jumps Checkout the workout on our Facebook & Instagram!
For Time:50 sit ups40 push ups30 box jumps20 burpees10 pull ups• REPCO RUN •40 sit ups30 push ups20 box jumps10 burpees• REPCO RUN •30 sit ups20 push ups10 box jumps• REPCO RUN •20 sit ups10 push ups• REPCO RUN •10 sit ups• REPCO RUN • Checkout the workout on our Facebook & Instagram!
10 burpee boxjump overs8 alt dumbbell snatches10 burpee boxjump overs16 alt dumbbell snatches10 burpee boxjump overs24 alt dumbbell snatches10 burpee boxjump overs36 alt dumbbell snatches Complete these 4 rounds for time! Checkout the workout on our Facebook & Instagram!
For time: 10 Air squats10 Cal assault bike20 Air squats12 Cal assault bike30 Air squats14 Cal assault bike40 Air squats16 Cal assault bike50 Air squats18 Cal assault bike20 Burpees20 Cal assault bike Checkout the workout on our Facebook & Instagram!
For Time: 100 cals on the rower8x DB thrusters EMOM (every minute on the minute) Checkout the workout on our Facebook & Instagram!
The Hateful 8 8 rounds for time: 8x push ups 8x O/H weighted sit ups 8x goblet squats 8x strict pull ups 8x DB deadlifts 8x Tyre flips 8x DB man makers 8x cal on the rower Checkout the workout on our Facebook & Instagram!
10 rounds for time: • 12 cals on skierg • 10 clean and press • 8 deadlifts • 6 over the bar burpees Write your time on the mirror inside! Checkout the workout on our Facebook & Instagram!
FOR TIME: • 50 wall balls• 10 cal on the assault bike• 40 wall balls• 10 cal on the assault bike• 30 wall balls• 10 cal on the assault bike• 20 wall balls• 10 cal on the assault bike• 10 wall balls• 10 cal on the assault bike Check out the workout on our Facebook …
5 ROUNDS: 10x Calories on the assault bike 10x Burpees 10x Box jumps 10x Cleans 10x Deadlifts 10x Walking lunges with the plate above your head Check it out on our Facebook & Instagram page! From the IF Fam, we wish you all the best for 2020!
5 ROUNDS 10x Calories on the assault bike 10x Pressups 10x Goblet squats 10x Dumbell snatches (total) 10x Reverse lunges (total) 10x Jack knives 10x Man makers *** Same weight for all exercises! *** View the workout on our Facebook or Instagram page!