wall ball's tag archives

Wednesday the 30th of July, 2014

Press 5-5-5-3-1+ Seated Dumbbell Press 15-15-15 50 perfect Push ups Rest as needed Run 400 meters 40 Wall Ball shots* Run 400 meters *perform 5 burpees for each break Supplement: 5 rounds, 2o hollow rocks, 20 superman rocks

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