Wall Ball

  • Wednesday April 22nd

     

    Strength

    10 Min EMOM

    Odd: 3 Hang Power Cleans 80-90% of most recent 3RM
    Even: 10 Supermans

     

    Metcon

    AFAP

    Buy In

    400m Farmer Carry Dble KB (53/35)

     

    7 Rds

    7 Wall Balls
    7 Burpees
    7 Box Jumps

     

    Cash Out 

    400m Farmer Carry Dble KB (53/35)

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  • Friday April 3rd

    Strength

    Back Squat

    3 x 5

    Add 10/5lbs to Monday’s weight.

    Press

    3 x 5

    Add 5/2.5lbs to Monday’s weight.

     

    Metcon

    “Jackie Brown”
     

    AFAP

    Row 1000m/800mRun
    50 Wallballs
    30 Chin-ups

    10 Min Cap

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  • Tuesday March 17th

     

    Strength

     

    Push-jerk

     

    3-3-2-2-1-1

     

    Metcon

     

    3 RFT

     

    7 STOH
    14 Ab Mat Sit Ups
    21 Wallballs
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  • Wednesday February 11th

    Strength

    A) 5 Rds

    Deadlifts 5 Reps 1 Min Rest between Rds (No Touch and Go)

    B) 3 Rds

    Pronated Weighted Pull Up Cluster 1.1.1.1 1 Min Rest between Rds

     

    RX: 1.1.1.1
    INT: Strict Pull-Ups 8 reps
    BEG: Negative Clusters, 1.1.1.1
     

    Metcon

    10 Min EMOM

     

    6 Wall Balls
    4 KB Clean Each Arm
     
    Each minute do 6 Wall Balls and 8 KB Cleans rest for the remaining time.
     
     
     
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  • Thursday February 5th

    Bacon Wrapped Sweet Potatoes (Recipe listed below)

    Strength

    Part A

    5 Rds

    Barbell Bent Over Row

    6-8 Reps Rest 1:30 between sets

     

    Part B

    4 Rds



    DB/KB Squats and Press



    8 Reps Each Side Rest 1:30 between Rds

     

    Metcon

    3 RFQ

    75 Double unders/150 Single Unders
    10 Wallballs
    1min Rest
    15 Burpees to Plate
    20 Jumping Lunges (10 each leg)
    **2min Rest between rounds**
     
     
    Recipe for Bacon Wrapped Sweet Potatoes
     
    Ingredients
    2 medium sweet potatoes peeled and cubed into approx 1″ cubes (gives you approx 16 cubes)
    4 slices of bacon (quartered)
    Chilli powder to sprinkle on top
    1 tablespoon of coconut oil
     
    Heat your oven to 325 degrees. Wrap a piece of bacon around each potato cube
    and secure with a toothpick. Place on parchment paper. Drizzle the oil over each piece.
    Sprinkle on some chili powder. Bake for 20 minutes, turn each potato and
    then bake for a further 20 minutes until golden brown.
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  • Tuesday February 3rd

     

    Strength

    Squats

    5 Rds 

    1.1.1 After each rep rack the bar and rest 10 secs

    Rest 90 sec between each Rds

    Scaled Option

    6 KB Squats Each Side

    10 Sits Up After Every Set
    Rest 90 sec between each Rds
     

    Metcon

    10 Min AMRAP

     
    10 Wall Balls

    8 Burpees (No Jump)

    6 KBS

    4 Box Jumps

    2 Dips
     
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  • Friday January 16th

    Strength

    Hang Power Clean

    14 Mins to find Heavy Triple

     

    Rest 8 Mins

     

    Metcon

    Karen

    150 Wall Balls 

    15 Min Cap

     

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  • Tuesday December 9th

    Skill

    Handstand Work



    Handstand Holds

    Wall Walks

     

     

    Metcon

     

    Tabata Action

     

    Row
    Rest 1 Minute
    Wall Balls
    Rest 1 Minute
    Push Ups
    Rest 1 Minute
    Bar Touches (Both Hands)
    Rest 1 Min
    Sit Ups
    Score is total reps of all movements
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  • Monday November 3rd

    Strength

     

    Part A

    5 Rds

    Front Squat                                                                    

    1.1.1

    10 Sec Rest between clusters in the hold. Rest 60 Secs between sets

     

    Part B

    3 Rds

    DB Zotman Curls 

    6-8 Reps

    Rest 60 Secs between sets

     

    Push Up

     

    Advanced 12 Ring Push Ups
    RX 12 Regular Push Ups
    Intermediate 10 Band Push Ups
    Beginner Negative 1.1.1.1

     

    Rest 60 Secs between sets

     

    Metcon

     

    Max Reps Wall Balls in 1 Min
    Rest 60 Sec and Repeat

     

    Max Reps DB Push Press in 1 Min
    Rest 60 Sec and Repeat

     

    Max Reps Row for Cals in 1 Min
    Rest 60 Sec and Repeat
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  • Thursday October 9th

    Metcon

    3 Rds

     

    In 2 Minutes
    Row 200 Meters
    AMRAP Double Unders in remaining time
    Rest 30 Secs then repeat

     

    Rest 3 Minutes

     

    3 Rds

     

    In 2 Minutes
    10 Burpees
    AMRAP Box Jumps in remaining time
    Rest 30 Secs then repeat

     

    Rest 3 Minutes

     

    3 Rds

     

    In 2 Minutes
    15 KB Swings
    AMRAP Wall Balls in remaining time
    Rest 30 Secs then repeat

     

    Resources

    What Happened to Paleo via CrossFit Freemont

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