Med-Ball

Tags:

10-minute Warm-Up


30 Min AMRAP

  • 10 min: Max Cal Run
  • 20 min – AMRAP
    • 15 cal AB / 20 cal C2 Bike
    • 8 lateral side-to-side ball slams (30/20lb)
    • 7 Pull-ups
Tags:

40 minutes

  • C2 or Assault Bike – Zone 2 (60% – 70% of Max Heart Rate (220 – age))
  • Every 4th minute
    • 1 Heavy Med-Ball Over the Shoulder (150/100)

10 min Set-up/warm-up


Deadlift

  • 2 x 5
  • 1 x 5
  • 1 x 3
  • 1 x 3
  • 1 x 2
  • 1 x 3

5 x 12

  • Seated Rows
  • Reverse Hypers

5 x 12

  • Lat Pull Downs

10 min Set-up/warm-up


10 Rounds of E1.5MOM

  • 1 x Snatch (140/95)
  • 5 x Toes-To-Bar or 10 Sit-ups

10 Rounds For Time

  • 1 x 25m Med-Ball Bear Hug Carries (80/50)
  • 8 x Med-Ball Shoulder-to-Overhead
  • 20 x Single Unders Jump Rope or Plate Jumps

8 min AMRAP Warm-up

  • 5 Pull-ups
  • 7 Push-ups
  • 10 Lunges

5 min Transition


30-20-10 For Time

  • Rowing Cals
  • Box Step-ups (20″)
  • Wall Balls (20/14)

2 heavy Med-Ball over shoulder after each round (100/80)

15 min Warm-up/Set-up


30 Min AMRAP (Teams of 3)

  • Ski Erg
  • 5 burpee pull-ups
  • 7 clean and jerks (115/80)
  • 9 Wall Balls (20/14)
  • 1 25m Overhead Med-Ball Carry (80/50)

Rules

  1. Teammate 1 starts on the Ski Erg, while teammate 2 starts on burpee pull-ups. Teammate 3 waits
  2. Once teammate 2 completes the clean and jerks, teammate 1 moves to burpee pull-ups, and teammate 3 moves to the ski-erg, starting the cycle.
  3. When teammate 2 finishes the overhead carry, they move to the ski-erg, and teammate 3 moves to the burpee pull-ups.
  4. A teammate cannot be passed.
  5. In case of a log jam, the skier must finish a minimum of 15/10 cals before advancing.
  6. The team with the most cals at the end of the 30 minutes is the winner.

Deadlift Strength Session

  • 2 x 5 @ 135/95
  • 1 x 5 @ 225/155
  • 1 x 3 @ 275/190
  • 1 x 3 @ 305/215
  • 1 x 2 @ 335/235
  • 1 x 5 @ 365/255

Scale weights accordingly

Tags:

5 min Warm-up/Set-up


40 min EMOM

Death By

Wall Balls

  • Start at 8 reps

Cleans

  • Start at 3 reps (135lb/95lb)

Heavy Med-Ball Over Shoulder

  • Start at 3 reps (100lb/80lb)

Pull-ups

  • Start at 5 reps

Rower

  • Start at 10/8 Cals

Rules:

  1. Start on the movement of your choice.
  2. Perform the starting reps and use the balance of the minute for rest.
  3. Each round increases the number of reps by 1
  4. Once you fail to accumulate the number of reps in a minute, take a 1-minute break.
  5. Then, pick a different movement and start over.

More than likely, you will only perform 3 or 4 movements, so pick the movements you find the most challenging. The objective is to improve muscle endurance for the big chipper.

Tags:

10 min Warm-Up / Set-up


12 Min AMRAP (U Go I Go)

  • 50m Air Runner
  • 3 Ring Dips
  • 1 MB Over Shoulder (100/80)
Tags:

8 Minute Warm-up


15 min AMRAP (19.1 open workout)

  • 19 wall ball shots (20/14)
  • 19 cal row

5 Min Rest


Group U Go, I Go Heavy Ball Over Shoulder

  • 15 rounds per Athlete. (100/80)

8 Minute Warm-up


7 Rounds (U go, I go) – (12min Cap)

  • 3 Deadlifts (135/85)
  • 3 Hang Power Cleans
  • 3 Front Squats
  • 1 minute of rest after both partners go

5-minute Transition (starts after all groups are done)


10 Rounds For Time (Partner – Waterfall – 20min Cap)

  • Row (250m/200m) or Ski -Erg
  • 10 Med-Ball Squat Cleans (20/14)