Harley’s first bar muscle ups yesterday. Pumped out a set of 3 for the camera!

We’ve been doing the filthy fifty on Xmas eve for a few years now, below is some info posted a couple of years ago which explains why we do it!

After doing this workout today, I don’t think I’ll be able to eat enough tomorrow to counter the total calories expended…Studies have shown EPOC (excess post exercise oxygen consumption) lasting up to 36 hours if a workout is intense enough. Increased oxygen consumption equals a higher metabolism so come in today and go hard!! Potentially you’ll offset some of the inevitable overindulgence tomorrow, plus it will be fun!!


‘The Filthy Fifty’

  • Box Jump
  • Jumping pullup
  • Kettlebell swing (16/12)
  • Walking lunges
  • Knee to elbow
  • Push press (20/15)
  • GHD back extension
  • Wall ball
  • Burpee
  • Double under

Complete 50 reps of each before moving on to the next.

Compare to: 21/07/2014