wall ball's tag archives

07.25.14

Warm-up 1) Mobility as needed 2) 60 sec Hollow hold/ 60 sec Superman hold x 3 Gymnastics 3) Pull B Barbell 4) Power jerk + Split jerk, 5 sets building 5) Back squat week 9/ day 3, [1 x 4@ 65%, 1 x 4@ 70%, 5 x 4@ 80%] Conditioning 6) 5 rounds for time, 10 Deadlifts (225/155) 20 wall-ball (20/14)

07.14.14

Warm-up 1) Mobility as needed 2) Kettle-bell breathing ladder  1-10-1 (70/53) Gymnastics 3) Pull B Barbell 4) 2 Hang Power snatch + 1 hang squat snatch, 5 sets building 5) 3 Pause back squats (60% of new max/ 2 second pause) EMOM x 10 Conditioning 6) For time: 50 Wall-ball (20/14) 50 Power clean (135/95) 50 Kettle-bell swing(53/35) (10 minute strict cap)

07.12.14

Warm-up 1) Mobility as needed 2) 800 meter run/ 20 Goblet squats(53/35)/ 400 meter run/ 20 American swings Gymnastics  3) Push B Barbell 4) No foot TNG Power snatch 3x3 5) No foot TNG Power Clean and jerk 3x3 Conditioning 6) Team WOD (M/F) Follow the leader style 400 Meter run 10 Power snatch (135/95) 15 C2B 20 Wall-ball(20/14) 25 T2B 20 Wall-ball 15 C2B 10 CNJ 400 meter run

07.01.14

Warm-up 1) 2rds, 15 Jack variations/ 10 Lateral Plette Burpee/ 10 Ice skater over plette/ 20 Dubs 2) mobility as needed Gymnastics 3) Push B Barbell 4) Snatch push press + Snatch Balance + OHS to 90% of snatch 5) Snatch to max in 3 attempts Conditioning "Fists of Fonte" 6) For time:  100 Double-unders 75 Wallball (20/14) 50 KBS (70/53) 25 C2B

Monday the 16th of June, 2014

Back Squat 5-5-5-5-5+ (use 100% of Front Squat Max for percentages) Front Squat 8-8-8 (50% of Training Max) Rest as needed 21, 15 & 9 reps of: Wall Ball, 11'  Toes to Bar SCORES Supplement: 5 Rounds, 20 second L Sit/20 Hollow Rocks Skill of the week: Running Challenge of the week: Cooper Test

06.06.14

Warm-up 1) 3x400 on 4 minutes 2) Mobility as needed Gymnastics 4) Push A Barbell 3) Squat 1 x 5 @ 85% 4) Single leg box jump pyramid (30/24"x1/leg)(24/20"x3xleg)(16/12"x1/leg)(24/20x3xleg)(30/24"x1/leg) Conditioning 5) 2 rounds for time: 15 Wall-ball (20/14lb-11/10') 15 Pull-up 15 Kettle-bell swing 15 Burpee box jump over (24/20)

Tuesday the 27th of May, 2014

Front Squat 5-5-5-3-1-+ Front Rack Lunge 20-20-20 Rest as needed Row 1000 Meters 135/95 lbs Hang Power Clean, 30 reps Wall Ball Shot, 50 reps NOTE: All supplemental work is optional, and to be completed by the athlete after class.  Supplement: 200 Double Unders/100 abmat sit ups Skill of the week: Double Unders Challenge of the week: Row 250 meters for time Men: under 45 seconds Women: under 52 seconds.

Wednesday the 21st of May, 2014

Push Press 3-3-3-3-3+ Split Jerk 1-1-1-1-1 Rest as needed 12 Minute AMRAP of: 30 Shoulder to Overhead 135/83 Run 500 Meters 60 Wall Ball Shots *Complete run only once. If athlete moves past second round of STO, move directly to Wall Balls SCORES Supplement: 3 Rounds NFT, 10 Strict Toes to Bar/20 seated dumbbell press

04.22.14

Warm-up 1) 4 wall walk EMOM x 5 2) 3 rds, HS walk 40'/ 40 Dubs Barbell 3) Snatch to max for day, then 3x1 (90-95% of mfd) 4) Front squat 5-5-5-3-1+ (75, 75, 75, 85, 95%) Conditioning 5) For time: 50 Wall-ball (20/14-10') 50 Power clean (135/95) Gymnastics 6) For reps: 7-10 rounds each 30sec T2B 30 sec rest 30 sec HSPU 30 sec rest

03.24.14

Warm-up 1)  500 meter row 2) Movement prep and warm-up. Perform small sets of each movement till you feel ready. Barbell 3) Back squat 3x5 reps across 4) Open WOD 14.4 14 minute AMRAP 60 Calorie row 50 T2B 40 Wall ball (20/10'-14/9') 30 Clean (135/95) 20 Muscle-up