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: Wall Balls
Wednesday 05.29.24
Warm-Up A)3 Rounds: 20 Single-Unders 200m Row 20 Russian Kettlebell Swings B) 2 Rounds: 10 Wall Balls 10 Ring Rows 20 Double-Unders Strength Back Squat 3@ RPE 6 3@ RPE 7 3@ RPE 8 Strength Tip Objective: perform only one heavy set of 3 repetitions of the back squat. The volume is lowered this week. …
Monday 05.27.24
Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kickers 10m Broad Jumps 200m Run B) 3 Rounds: 6 Wall Balls 6 Ring Rows 6 Tempo Push-Ups 12 Sit-Ups Workout “Murph” For time: 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of …
Monday 05.20.24
Warm-Up 2 Rounds: 10M High Knees 10M Butt Kickers 10M Lunges 1 Minute Row B) 3 Rounds: 9 Wall Balls, 14#/10# 6 Strict Pull-Ups 9 Push Ups Strengths Back Squat 3@ RPE 6 3@ RPE 7 3@ RPE 8×3 sets Objective: Build to an RPE of 8 for 3 sets of 3 repetitions with every …
Wednesday 05.15.24
Warm-Up A) 500m Row Then, 2 rounds: 12 Lunges 12 Step-Ups, on box B) 3 rounds: 10 Wall Balls 10 Ring Rows 1 min Plank Strength Back Squat 3@ RPE 6 3@ RPE 7 3@ RPE 8×3 sets Objective: build to an RPE of 8 for 3 sets of 3 repetitions with every weight jump. …
Monday 05.13.24
Warm-Up A) 2 Rounds: 10 Wall Balls 10 Sit-Ups 10 Dumbbell Push Press B) 2 Rounds: 3 Strict Pull-Ups 10 cal Row 10 Ring Rows 10 cal Row 15 Air Squats 10 cal Row Strength Hang Clean Above The Knees + Hang Clean Below The Knee + Clean 1@ RPE 6 1@ RPE 7 1@ …
Sunday 05.12.24
Warm-Up A) Every 4 Minutes x 2: 200m Run 10 Wall Balls, 12#/10# 10 Empty Bar Deadlifts, 20” B) 3 Rounds: 4 Strict Press, with an empty bar 8 Front Squats, with an empty bar 6/6 Kettlebell Windmill 16 Double-Unders Workout Capacity “3 Dragons” 3 Rounds: 200m Run 10 Bench Press, 115#/75# 10 One-Legged Squats …
Wednesday 05.08.24
Warm-Up A) 3 Rounds: 10m High Knees 10 PVC Shoulder Rolls 10m High Knees 10 Overhead Squats with a PVC B) 3 Rounds: 3 Overhead Squats, with an empty bar 3 Muscle Snatches 10 Wall Balls 100m Row Strength Hang Snatch Above the Knees + Hang Snatch Below the Knees 1 @ RPE 6 1 …
Saturday 05.04.24
Warm-Up A) 2 Rounds: 20 seconds Cal Bike 10 seconds Rest 20 seconds Ball Slams 10 seconds Rest B) 3 Rounds: 3 Overhead Squats, with an empty bar 3 Muscle Snatches 10 Wall Balls Strength Hang Snatch Above the Knees + Hang Snatch Below the Knees 1 @ RPE 6 1 @ RPE 7 1 …
Friday 05.03.24
Warm-Up A) 1 Round: 500m Row Then 3 rounds of: 8 Tempo Ring Rows (3-0-3) 8 Tempo Strict Dumbbell Press (3-0-3) (3 seconds down, zero pause, 3 seconds up) B) 1 Round: 10 Sit-Ups 10 Lunges 10 Sit-Ups 10 Air Squats 10 Sit-Ups 10 Wall Balls Strength Weighted Pull-Ups 2 sets x 5 reps @ …
Tuesday 04.30.24
Warm-Up A) 1 round: 200m Run 10m High Knees 10m Butt Kicker 10m Walking Lunge 200m Run B) 3 Rounds: 20 Double-Unders 15 Ring Rows 10 Step-Ups, on a “high” box Strength Back Squat 3@ RPE 6 3@ RPE 7 3@ RPE 8 x 2 Objective: build to an RPE of 8 for 2 sets …
Monday 04.29.24
Warm-Up A) 2 Rounds: 250m Row 10 Wall Balls 10m Broad Jump B) EMOM x 2 minutes: 4 Front Squat, with’ an empty barbell 4 Push Press, with an empty barbell 4 Thrusters, with an empty barbell – Sit-Ups in the remaining amount of time Strength Hang Clean Above The Knees + Hang Clean Below …