Slam Balls

Thursday, April 12, 2018

Strength: Strict Handstand Push Up
1 Minute to Find Max Strict Handstand Push Ups
Then
Every Minute on The Minute for 12 Minutes:
Minute 1 – 40% of Max Set
Minute 2 – 35% of Max Set
Minute 3 – 35% of Max Set
Minute 4 – Rest

Workout: Alternating Every Minute of the minute for 14 Minutes of:
Odd Minutes – 20 Slamballs (30/20)
Even Minutes – 3 Renegade Man Makers (RX + 40,30)(RX 35,25)

Tuesday, March 27, 2018

Skill: Every Minute on The Minute for 9 Minutes of:
Minute 1 Ring Support (:30-:45)
Minute 2 Bar Hang (:50)
Minute 3- Supermans X 25-30 Reps

Workout: Every Minute of The Minute for 20 Minutes of:
Minute 1 15 Slam Balls (30,20)
Minute 2 10-15 Toes to Bar
Minute 3 20,16 Calories on Airdyne
Minute 4 10 Plyo Push Ups (45,25)

Wednesday, October 25, 2017

Workout: Every 8 Minutes for 4 Rounds of:
20 Slam Balls (20,10)
12 Power Cleans (135,95)
(20,16) Calories Airdyne
10 Squat Cleans (135,95)
(10,8) Calorie Airdyne (Arms ONLY)
8 Bar Facing Burpees

Accessory: Alternating Tabata of:
Plank Jacks
Hollow Rocks
Then
Accumulate 50 Ab mat Sit ups or GHD Sit ups

Friday, July 7, 2017

Strength: Every minute on the minute for 12 minutes of:
Odd: 3 Hang Squat Cleans (135,95)
Even: 3 Bar Muscle Ups

Workout: For time:
750 Meter Row
50 Slam Balls (20,10)
500 Meter Row
35 Slam Balls
250 Meter Row
20 Slam Balls

Accessory: Accumulate 50 Deficit Kettlebell Deadlifts (70,55)