Warm-Up A) 3 Rounds of: 1min Row 12 Wall Balls 6 Push-Ups B) 3 Rounds: 12 Ball Slams 12 Dumbbell Snatches 12 Knee Raises 12 Lunges Workout “Sometimes we do it alone, sometimes we do it together” For Time: Alternating complete 12 Rounds: 12 Wall Balls, 20#/14# 12 Cal Row (6 Rounds each athlete) 6 …
Tag Archives: Ball Slam
Sunday 06.08.25
Warm-Up A) Every Minute on the Minutes x 8 rounds: Minute 1: 5 Push-Ups 10 Sit-Ups Minute 2: 40 seconds Plank on elbows Minute 3: Row, at a moderate pace B) 3 Rounds: 8 Barbell Press, empty bar 8 Ring Rows 16 Ball Slams Strength Superset A and B then rest 3 minutes A. Strict …
Wednesday 06.04.25
Warm-Up A) 3 Rounds: 100m Run 10 Single-Unders 10 Ball Slams B) 3 Rounds: 10 Strict Press, with an empty bar 10 Russian Swings 10 Calorie Bike Strength Push Press 5 @ RPE 7 5 @ RPE 8 5 @ RPE 9x2sets Strength Tip Objective: build to an RPE of 9 then perform the same …
Friday 04.25.25
Warm-Up A) 1 Round: 16 Ball Slams 16 Step-Ups 16 Cal Row 12 Ball Slams 12 Step-Ups 12 Cal Row 8 Ball Slams 8 Step-Ups B) 2 Rounds: 12 Ring Rows 12 Push-Ups 24 Sit-Ups Strength Back Squat Heavy 4 Then 3 sets x 4 reps at 90% of heaviest 4 rep Objective: build to …
Tuesday 04.01.25
Warm-Up A) 500m Row Then, 10 Air Squats 10 Ball Slams 10 Wall Balls 10 Back Extensions B) 3 Rounds with an empty bar: 5 Back Squats 5 Good Mornings 10 Lunges 5 Strict Press Strength Back Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps …
Tuesday 02.18.25
Warm-Up A) 2 Rounds: 10m High Knees 10m Lunges 10m Butt Kickers 10m Bear Crawl B) 2 Rounds: 10 Empty bar Back Squats 10 Ball Slams 10 Wall Balls 10 Ball slams Strength 3 Second Pause Back Squat: 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 Strength Tip …
Tuesday 02.11.25
Warm-Up A) 3 Rounds: 10m Butt kickers 10m High Knees 10m Broad Jumps 10m Lunges B) EMOM x 8: Odd: 10 American Swings Even: 10/8 Calorie Sprint 10 Box Step-Ups 10 Ball Slams 5 Toes-to-Bar Workout A. 800m Run 5-Minute Rest B. 4x400m Run Rest 2 Minutes between sets C. 4x200m Run Rest 2 Minutes …
Monday 02.10.25
Warm-Up A) 2 Rounds: 1 Minute Row Then, 2 rounds: 10 Russian Swings 10 Goblet Squats B) 3 rounds 10 Box Step-Ups 10 Ball Slams 5 Toes-to-Bar Strength Hang Squat Clean, Above Knees 1@ RPE 6 1@ RPE 7 1@RPE 8 1@RPE 9 Here we are using the RPE chart to regulate the training intensity. …
Sunday 02.09.25
Warm-Up A) 3 Rounds: 10 Knee Raises 10 Broad Jumps 10 Dumbbell Power Cleans B) 3 rounds: 10 Box Step-Ups 10 Ball Slams 5 Toes-to-Bar Workout “Kobe Bryant Memorial Workout” In teams of 2: Buy-in: 81 Calorie Row Then, 5 rounds: 8 Power Cleans 24 Box Jumps, 20”/20” 20 Toes-to-Bar 13 Kettlebell Swings, 70#/53# for …
Friday 02.07.25
Warm-Up A) 2 Rounds: 200m Row 20 Russian Swings 10 Hand Release Push-Ups B) 2 Rounds: 12 Windmills 12 Ball Slams 12 Walking Lunges Strength Every 75 seconds x 8 rounds: 2 Split Jerks at RPE 7 Objective: build to an RPE of 7 for 2 split jerks every 75 seconds. We are using the …
Saturday 02.01.25
Warm-Up A) 2 rounds: 12 Calorie Bike Then, 12 Ball Slams 12 Dumbbell Strict Press 12 Dumbbell Front Squats B) 3 Rounds: 10 Walking Lunges 10 Hand-Release Push-Ups 10 Wall Balls, 10 Hand-Release Push-Ups Strength Every 75 seconds x 8 rounds at RPE 7: 3 Split Jerks Objective: build to an RPE of 7 for …
Friday 01.24.25
Warm-Up A) 3 Rounds: 30 Seconds Bike 30 Sec Rest 30 Seconds Bar Hang 30 Seconds rest 30 Seconds Crab Walk B) 2 Rounds: 10 Strict Barbell Press 10 Bent-Over Row 10 Ball Slams, light Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 10 @ RPE 6 10 @ RPE …