wall ball's tag archives

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

03.05.14

1) Practice Front lever 2) 5 rds, 5 Dragon flags/ 7 Strict ring dips 3) Every 5 minutes x 6 rds 200 mtr run 15 KBS (53/35) 15 Bar touch Burpees rest as needed 4)  Every 30 seconds x 5 rds 15 Wall-ball (20/14) rest as needed 5) Every 15 seconds until 60 reps are completed, scale reps along the way if need be. 5 C2B Pull-ups 

02.22.14

Warm-up 1)  3 rounds on 2 minute clock 15 Kettle-bell swing 5-10 strict Toes to bar (Straight leg)  Rest as needed Barbell 3) 3 rounds on 2 minute clock 10 Deadlift (60%) 10-20 Strict HSPU Conditioning 4) For reps: 2 minute AMRAP-Regional standard Box jump AMRAP (24/20) rest 1 minute 2 Minute AMRAP-Wall-ball(20/14-10') rest 1 minute 2 minute AMRAP- Toes to bar rest 1 minute 2 Minute AMRAP-STO(115/80) rest 1 minute 2 Minute AMRAP-Double-unders Rest as needed 5) Co...

02.18.14

Warm-up 1) 3 rds, 20 Jack variations/ 10 KB swings/ 15 GHD sit-ups 2) Mobility for snatch AM) Barbell 1) 3 Power snatches(165/105) EMOM x 5 2) 5 TNG Squat snatch(135/95) EMOM x 6  3) 20 rep Back squat, add 5 lbs from last day WOD 4) 10 min AMRAP 30 Double-unders 12 Wall ball(20/14-10') Skill practice 5) Practice Kipping/ Butterfly pull-ups or T2B PM) 1) 7 rds each Even- C2B Odd- KBS (53/35) Determine your sweet spot for reps. Maintain some rest for each minute an...

02.15.14

Warm-up 1) 3 x 10-20 Srict HSPU, rest 2 minutes after each set 2) 3 x 10-20 T2B, rest 2 minutes after each 1) Deadlift 60%x10x3 sets, rest 2 minutes after each 2) For reps:  2 minute AMRAP-Regional standard Box jump AMRAP (24/20) rest 1 minute 2 Minute AMRAP-Shoulder to overhead (115/80) rest 1 minute 2 Minute AMRAP-Wall-ball (20/14-10') rest 1 minute 2 Minute AMRAP-Double-unders rest as needed 3) Cool down- Practice C2B pull-ups and or ring muscle-ups

02.12.14

Heraean Games are this weekend at Sunlife stadium. Come support our female athletes. Click this link for information. Competition Wednesday WOD 1) 10 minute AMRAP 9 Reg standard box-jump (24/20) 7 Power clean(115/75) 5 STO at 20 minute mark WOD 2) 18 minute AMRAP 5 Muscle-up 50 Wall-ball(20/14-10') 10 Muscle-up 40 Deadlift(205/155) 15 Muscle-up 30 OHS(115/75) at 50 minute mark WOD 3) 5 Minute AMRAP Bar touch burpees

02.08.14

Warm-up 1) 5 minute HS walk practice 2) 9 T2B Every 30 Seconds x 7rds or failure to meet within time frame Barbell 3) Dynamic effort Banded Deadlift 45%x2 EMOMx12   Conditioning 4) For reps:  3 minute AMRAP, Regional standard Box jump (24/20)  rest 1 minute 3 minute AMRAP, Wall-ball(20/14-10') rest 1 minute 3 Minute AMRAP, Deadlift (185/105) rest 1 minute,  3 Minute AMRAP, Burpees Gymnastics 5) Cool down- Practice C2B pull-ups and or ring muscle-ups

02.05.14

Warm-up 1) 500 jog/ 40 BFSU/ 35 Squat/ 30 Push-up/ 25 Russian KBS (70/53)/ 20 Strict HSPU/ 15 Strict Pull-up/ 400 run Competition Wednesday- Greek Tragedy WOD 1) "Bia" 5 rounds for time: 5 Deadlift (315/205) 10 Burpees Rest till 20 minutes WOD 2) "Pegasus" 2 rds for time: 25 Wall ball (20/14-10') 100 dubs 25 Power snatch (75/55) Rest till 50 minute mark WOD 3) "Achilles" For time: 2 mile run (4x800, 2nd ave)

01.29.14

Competition Wednesdays 1) Practice triple-unders 2) 1 round every 3 minutes, 20 Push-up/ 15 Hip extension/ 15 GHD sit-up 3) Work up to Heavy Power snatch double till you feel ready for Isabel. WOD 1) "Isabel" 30 Snatches for time (135/95) Rest till 15 minute mark WOD 2) "Le Douche" 9-6-3  Bar muscle-up Squat clean thruster(185/125)  Rest till 30 minute mark WOD 3) 3 rounds (4 minute cap) 5 Power clean(145/100) 10 T2B 15 Wall ball (20/14-10') Continue for 3 roun...

01.24.14

1) Mobility for Snatch 2) 2 rds, 25 Jumping jack variation/ 15 Drop squat/ 10 Squat/ 5 plyo jump/ 5 Strict pull-up AM) Gymnastics Practice 1) Burpee Bar Muscle-up EMOM x 5 rest as needed Burpee Ring MU EMOM x 15 minutes or form breaks down, choose reps, maintain some rest every minute PM) Barbell 1) Snatch to max, start at (95/65) and add 5 lbs EMOM. Only 2 misses allowed. Must make each load prior to moving forward. 2) Front squat 3-3-3-3-3, add 5 lbs to each lift from last we...