Warm-Up A) Every 3 Minutes for 4 rounds: 200m Run 15 Wall Balls, unbroken 14#/10# 10 Burpees B) 2 Rounds: 8 Back Squats, with an empty bar 16 Sit-Ups 32 Single Unders Strength Back Squat 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of every week for …
Tag Archives: Wall Balls
Saturday 07.27.24
Warm-Up A) 1 Round: 20 Calorie Row 20 Kettlebell Swings, 15 Calorie Row 15 Kettlebell Swings 10 Calorie Row 10 Kettlebell Swings B) 3 Rounds: Start with an empty bar 4 Muscle Snatches 3 Power Snatches 2 Overhead Squats 1 Snatches Add weight and repeat Strength 1 Power Snatch + 1 Squat Snatch 1 set …
Friday 07.26.24
Warm-Up A) 2 Rounds: 8 Calorie Bike 4 Hand-Release Push-Ups 8 Calorie Bike B) 2 Rounds: 8 Wall Balls, 14#/10# 8 Toes-to-Bar 16 Ball Slams Strength Push Jerk 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then, 2 more set of 3 at a -10% drop of 3@RPE9 …
Thursday 07.18.24
Warm-Up A) 300m Row Then, 3 Rounds: 10 Strict Press, with an empty bar 10 Wall Balls 10 Box Jumps B) 300m Row Then, 1 Round: 10 Push Press, with an empty bar 20 Sit-Ups Strength 1 Power Clean + 1 Push Press + 1 Split Jerk 1 set @RPE6 1 set @RPE7 2 sets …
Wednesday 07.17.24
Warm-Up A) 1 Round: 400m Row 20m High Knees 20m Butt Kickers 20 Wall Balls 400m Row B) 3 Rounds: 8 Ring Rows 8 Lunges 8 Ball Slams Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then 1 more set …
Sunday 07.14.24
Warm-Up A) 3 Rounds of each: 1 Min on/30 Second Transition Row Bike Plank B) 3 Rounds: 8 Sit-Ups 8 Lunges 4 Burpees Workout STRANGER THINGS WORKOUT “Suzie, Do You Hear Me” 8 Minute AMRAP: 11 Deadlifts, 135#/95# 11 Wall balls, 20#/14# 11 Toes to bar – 2 Minute Rest “The Mall Rats” 8 Minute …
Monday 07.08.24
Warm-Up A) 200m Run 10 Dumbbell Power Cleans 10 Dumbbell Step-Ups 10 Wall Balls B) 2 Rounds with an empty a bar: 5 Muscle Snatches 5 Overhead Squats 20 Double-Unders Strength 1 Power Snatch + 1 Overhead Snatch 1 set @ RPE6 1 set @ RPE7 1 set @ RPE8x2 Strength Tip Objective: build to …
Monday 07.01.24
Warm-Up A) Every Minute on the Minute x 8 minutes Odd minutes: 5 Strict Press with an empty bar + 10 Air Squats Even minutes: 10 Step Ups on a Box + 10 Ring Rows B) 2 Rounds: 200m Row – Rest 60 Seconds Strength Back Squat 5 reps @ RPE 6 5 reps @ …
Saturday 06.29.24
Warm-Up A) 1 Round: 500m Row 15 Wall Balls 250m Row 15 Wall Balls, 14#/12# B) 3 Rounds, with an empty barbell: 1 Snatch High Pull, above the knee 2 Muscle Snatches, above the knee 3 Power Snatches, above the knee 4 Overhead Squats Strength Snatch 2 reps @ RPE 6 2 reps @ RPE …
Wednesday 06.26.24
Warm-Up A) Every Minute on the Minute x 8 minutes: Odd: 16 Double Unders + 8 Dumbbell Snatches Even: 8 Slow Front Squats, with an empty bar B) Reverse Tabata 8 rounds, 10-sec work /20-sec rest: Walking Lunges Hollow Hold Strength Back Squat 6 reps @ RPE 6 6 reps @ RPE 7 6 reps …
Monday 06.24.24
Warm-Up A) 300m Row Then, 3 Rounds: 10 Strict Press, with an empty bar 10 Wall Balls 10 Box Jumps B) 1 Round: 300m Row 10 Push Press, with an empty bar 20 Sit-Ups Strength Push Press 5@ RPE 7 5@ RPE 8×2 sets 5@ RPE 9×2 sets Strength Tip Objective: build to an RPE …
Sunday 06.16.24
Warm-Up A) 3 Rounds of: 15m High Knees 15m Butt Kickers 150m Run B) 4 Rounds: 8 Dumbbell Snatches 8 Air Squats 8 Ring Rows 8 Air Squats Workout “Two to Tango” For Time: Buy-In 2 Rounds: 12 Power Snatches 75#/55# 12 Burpees Then, 800m Run 60 Wall Balls, 20#/14# 40 Calorie Row 20 Chest-to-Bar …