wall balls

Wednesday, February 14, 2018

Workout: “Valentine’s Day Massacre”
800 Meter Run
Then
Two Rounds
14x Burpees
14x Kettlebell Swings (35,26)(53,35)
14x Push-ups
14x Deadlifts (95,65)(135,95)
14x Pull-ups
14x Power Cleans (95,65)(135,95)
14x Box Jumps (24″,20″)
14x Push Press (95,65)(135,95)
14x AbMat Sit-ups
14x Kettlebell Snatches Alt. (35,26)(53,35)
14x Double Unders
14x Front Squats (95,65)(135,95)
14x Walking Lunges
14x Wall Balls (20,14)
Then
Finish with 800 Meter Run

Or
“Cupids Revenge”
Only One Round Instead of Two

Friday, February 2, 2018

Workout: “Open Test”
As Many Rounds and Reps as Possible in 20 Minutes of:
50 Wallballs (20,14)
50 Double Unders
40 Box Jumps (24,20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145,100)
20 Jerks (145,100)
10 Snatches (145,100)
10 Ring Muscle-ups

Friday, January 5, 2018

Workout: “13.3 Open Workout” Repeat event from 12.4
As Many Rounds and Reps as Possible in 12 Minutes of:
150 Wall balls (20,14)
90 Double-unders
30 Ring Muscle-ups

B. 3 set Not for Time of:
20 Hollow Rocks
10 GHD Hip Extensions

Monday, October 9, 2017

Strength: Front Squats:
Set 1-10 reps @ 50% of 6rm
Set 2-6 reps @ 75% of 6rm
Set 3-Max Reps of 6rm
Set 4-Adjust weight BASED on the NUMBER of reps in set 3.

Workout: 21-15-9-21-15-9 reps for time of:
Wall balls (20,14)
Double Unders

Accessory: As a Group:
Tabata Hollow Rocks

Wednesday, August 30, 2017

Strength: Strength: Back Squat
*Adjusted 10rm based on Set 4 of last week*
Set 1-50% of 10rm – 12 reps
Set 2-75% of 10rm – 10 reps
Set 3-Max Reps of 10rm
Set 4- Adjust weight BASED on the NUMBER of reps in set 3

Workout: As many rounds as possible in 4 minutes of:
15-12-9 reps of:
Wallballs (20,14)
Pull-ups (RX+ Chest to Bar)
Max Calorie Airdyne in time remaining

Rest 4 minutes

As many rounds as possible in 4 minutes of:
15-12-9 reps of:
Wallballs (20,14)
Toes to Bar
Max Calorie Airdyne in time remaining

Rest 4 minutes

As many rounds as possible in 4 minutes of:
15-12-9 reps of:
Wallballs (20,14)
Abmat Sit-ups (RX+ GHD)
Max Calorie Airdyne in time remaining

Friday, August 25, 2017

Strength: Overhead Squat:
Set 1: 12 reps 50% of 10rm
Set 2: 10 reps 75% of 10rm
Set 3: Max Reps of 10rm
Set 4- Adjust weight BASED on the NUMBER of reps in set 3.

Workout: 6 Rounds for time of:
100 Meter Sled Pulls (135,90)
50 Meter Box Pushes (90,45)
15 Wall balls (unbroken) (20,14)(RX+ 30-25,20)