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wall ball

Thursday the 13th of November, 2014

100 squats 90 sit ups 80 walking lunges 60 push ups 50 pull ups 40 wall ball shots 30 toes to bar 20 burpees
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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
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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-ba
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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
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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 3×3 5) No foot TNG Power Clean and jerk 3×3 Conditioning 6) Team WOD (M/F) Follow the leader style 400 Meter r
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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)
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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
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06.06.14

Warm-up 1) 3×400 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 (20/1
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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
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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 Toe
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