Warm-Up 3 Rounds: 15 Wall Balls 15 Knee Raises 200m Run Then, With an Empty Barbell: 3 Snatch High Pull – Above-the-Knee 3 Muscle Snatches – Above-the-Knee 3 Overhead Squats Strength 4 Sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats All sets completed at an RPE 7. (Compare lifts to 1.16.21) Strength …
Tag Archives: Wall Balls
Thursday 01.14.21
Warm-Up 7 Minutes of Movement 7 Dumbbell Press 7 Ring Rows 7 Wall Balls 200m Run Strength Superset A and B then rest 3 minutes. A. Strict Press 3@ RPE6 3@ RPE 7 3 @RPE 8 x 2 B. Strict or Weighted Pull-Ups 3@ RPE6 3@ RPE 7 3 @RPE 8 x 2 Strength Tip …
Sunday 01.10.21
Warm-Up 10 Minutes of Quality: 1-Minute Bike at RPE 6 20 Double Unders 10 Dumbbell Snatches 20 Ring Rows 10 Wall Balls Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 30-20-10 Wall Balls, 20#/14# 15-10-5 Calorie on the Bike Then, 80 Double Unders 40 …
Sunday 01.17.21
Warm-Up 400m Run Then, 4 Rounds: 9 Calorie Row 6 Wall Balls 3 Strict Pull-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: Buy-In 400m Run 200m Farmers Walk Then. 5 Rounds : 20 Calorie Row 15 Wall Balls 10 Deadlifts, 185#/125# 5 Ring Muscle Ups …
Thursday 01.14.21
Warm-Up 7 Minutes of Movement 7 Dumbbell Press 7 Ring Rows 7 Wall Balls 200m Run Strength Superset A and B then rest 3 minutes. A. Strict Press 3@ RPE6 3@ RPE 7 3 @RPE 8 x 2 B. Strict or Weighted Pull-Ups 3@ RPE6 3@ RPE 7 3 @RPE 8 x 2 Strength Tip …
Sunday 01.10.21
Warm-Up 10 Minutes of Quality: 1-Minute Bike at RPE 6 20 Double Unders 10 Dumbbell Snatches 20 Ring Rows 10 Wall Balls Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 30-20-10 Wall Balls, 20#/14# 15-10-5 Calorie on the Bike Then, 80 Double Unders 40 …
Wednesday 01.06.21
Warm-Up 10 Minutes of Movement 30 Jumping Jacks 15 Air Squats 30 Mountain Climbers 15 Dumbbell Push Presses 30 Walking Lunges Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for 5 repetitions in the Back Squat. …
Hollywood
For time: Run 2 km 22 Wall-Ball shots, 30-lb. ball 22 Muscle-Ups 22 Wall-Ball shots, 30-lb. ball 22 Power Cleans, 185-lb. 22 Wall-Ball shots, 30-lb. ball Run 2 km
DVB
For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 Wall-Ball shots 1 Rope Ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of: 10 Wall-Ball shots 1 Rope Ascent Run 400 meters with a 20-lb. medicine ball Then, 4 rounds of: 10 Wall-Ball shots 1 Rope …
Karen
For Time 150 Wall Ball Shots (20/14 lbs)
Fight Gone Bad
3 Rounds, For Total Reps in 17 minutes 1 Minute Wall Balls (20/14 lbs) 1 Minute Sumo Deadlift High-Pulls (75/55 lbs) 1 Minute Box Jumps (20 in) 1 Minute Push Press (75/55 lbs) 1 Minute Row (1 Calorie = 1 Rep) 1 Minute Rest Perform 1 minute of work at each of the 5 stations. …
Kelly
5 Rounds For Time 400 Meter Run 30 Box Jumps (24 in) 30 Wall Ball Shots (20 lb)