wall balls

  • Sunday, June 05, 2016

    Active recovery for anyone who did Murph

    Skill 

    Review KB Snatch (10 Min)

    Metcon

    3 RFT

    40 Wall Balls
    20 KB Snatch  (Each Arm)
    8 Ring Row
     

    Core

    10 Rds

    10 Plank Ups
    10 V Ups
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  • Saturday June 13th

     

    Metcon

    15 Min AMRAP 

    15 Cal Row or Airdyne 12 Calories
    12 Wall Balls
    9 Ball Slams

     

    Rest 2 Minutes

     

    15 Min AMRAP
     

    15 Cal Row or Airdyne 12 Calories
    12 Goblet Squats
    9 Plank Ups
     

    One partner Working at a time alternating movements

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  • Thursday June 11th

    Mobilty

    Hip

    10 Mins

    Chest and Shouders

    10 Mins

    Strength

    Back Squat

    3x5

    +10/5 FLT

    Cash Out (Optional)

    400 Meter Run
    30 Wall Balls
    30 Flutter Kicks (Each Leg)
    30 Kettlebell Swings 
    30 Pull Ups/RR
    30 DB Snatches (Each Arm)
    400 Meter Run
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  • Wednesday June 3rd

    Strength

    Back squat

    3 x 5

    Add 10/5lbsb FLT

    DB Unilateral Floor Press

    3 x 15

     

    Metcon

    AFAP

    30 Wall Balls
    20 Burpees
    30 Cal AD
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  • Monday May 11th

     

    Strength

    Back squat

    3 x 5

    Add 10/5lbs FLT

    Unilateral DB Floor Press

    3x15

     

    Metcon

    AFAP

    50 Wall Balls*

    Everytime Medball touches the ground you must run 200m at the end.

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  • Sunday May 3rd

     

    Strength

    Pull Ups (10 Mins)

     

    • Strict Weighted Pull Ups - 5x5.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
    • Strict Pull Ups - 3 x 10.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
    • Strict Band Assisted Pull Ups - 3 x 10.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
    • Dead Hang Flexed Arm - Get a bench or box so you can easily jump up and get your chin over the bar. Then hold that position for about 10-20 seconds. Ensure you have an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.
    • Negatives - Similar to the Dead Hang Flexed Arm jump up so your chin is over the bar; then very slowly and smoothly lower yourself to the bottom lockout position. Try not to just let go at the bottom – this is usually the sticking point for many athletes.
    • Ring Rows - Grab the rings with a closed grip and lower your body so it is parallel to the ground with arms fully extended. You should be in a straight line from the shoulders, hips, knees and ankles.  Pull your chest to the rings, moving your body as one unit.  Touch the rings to the chest and lower back down so the arms are completely straight. The lowering should be controlled but not 'slow'
    •  

    Metcon

    Partner WOD

    AFAP

    In teams of 2 5 RFT

    30 Wallballs
    30 Weighted Lunges

     

     

    At “3, 2, 1, go!” Athlete A starts in on wallballs while Athlete B runs 200m. When Athlete B returns A heads out, as B picks up wherever A left off (e.g., the 29th wallball, the 3rd lunge, etc).

     

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  • Saturday April 18th

    Strength

    Pull Ups (10 Mins)

     

    • Strict Weighted Pull Ups - 5x5.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
    • Strict Pull Ups - 3 x 10.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
    • Strict Band Assisted Pull Ups - 3 x 10.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
    • Dead Hang Flexed Arm - Get a bench or box so you can easily jump up and get your chin over the bar. Then hold that position for about 10-20 seconds. Ensure you have an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.
    • Negatives - Similar to the Dead Hang Flexed Arm jump up so your chin is over the bar; then very slowly and smoothly lower yourself to the bottom lockout position. Try not to just let go at the bottom – this is usually the sticking point for many athletes.
    • Ring Rows - Grab the rings with a closed grip and lower your body so it is parallel to the ground with arms fully extended. You should be in a straight line from the shoulders, hips, knees and ankles.  Pull your chest to the rings, moving your body as one unit.  Touch the rings to the chest and lower back down so the arms are completely straight. The lowering should be controlled but not 'slow'

     

     

    Metcon

    Teams of Two

    6 Min AMRAP

    Wallballs

     

    6 Min AMRAP

    KB Swings
     

    12 Min AMRAP

    200m relay race (run or row)

     

    Each team gets one ball and one kettlebell, one athlete working while the other rests. Score is total wallballs + total swings + total runs.

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  • Friday April 17th

    Strength

    Floor Press

    3x5 

    + 5/2.5 Lbs FLT

    Deadlift

    3x5

    +5 Lbs FLT

     

    Metcon

    AFAP

    25 Cal Row
    25 Burpees
    25 DB Thrusters 
    25 Plank Ups or 1 Min Plank Hold
    25 DB Thrusters
    25 Burpees
    25 Cal Row

     

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  • Monday February 16th

    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 January 29th

    Strength

    16 Min EMOM

     

    Odd : 3 Hang Power Cleans

    Even : 5 DB Press

     

    Metcon

    2 RFQ

     

    20 UB Burpees
    Rest 1 Min
    15 UB Ring Rows
    Rest 1 Min
    20 UB Wall Balls
    Continue Reading

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