Wall Balls

3 rds Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 6 lunges

2 Rounds

• 500m Row
• 50m Walking Lunges
• 1000m C2 Bike
• 50 Wall Balls

100 Sit-ups

2 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 hang cleans (45/35)

Strength

• 5 Deadlifts (135/95)
• 5 Deadlifts (135/95)
• 5 Deadlifts (185/115)
• 3 Deadlift (225/ 155)
• 3 Deadlift (315 / 215)
• 2 Deadlift (365 / 240)
• continue with incremental 2 or 1-rep warm-up sets until
• 1 x 5 work set

For Time (partner)

• 150 Wall Balls (20/14)
• 150 Cleans (95/65)

1 partner working at a time

3 rds Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

Strength: Bench Press (In Fitness Center)

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/85)
• 1 x 2 (185/130)
• 5 x 3 (work sets)

10 Rounds – Partner (I Go, You Go)

• 1 Med-Ball Carry – D/B. (50/30)
• 3 med-ball ground to overhead
• 5 Hand – Release Push-ups

Both partners go to complete a round.

100 Sit-ups

Time permitting

3 rds Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

Strength: Bench Press (In Fitness Center)

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/85)
• 1 x 2 (185/130)
• 5 x 3 (work sets)

10 minute AMRAP (Partner Waterfall)

• 1 heavy-med ball down and back. (100/80)
  • 2 over-the-shoulder at each end
• 10 Wall Balls (20/14)
  

100 Sit-ups

Time permitting

3 rd Warm-Up (In the racquetball room)

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

Strength: Bench Press (In Fitness Center)

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/85)
• 1 x 2 (185/130)
• 5 x 3 (work sets)

21, 18, 15, 12, 9, 6, 3 – Partnered (Waterfall)

• Wall Ball (20/14)
• Push-ups

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• Snatch Warm-ups

Strengths

• 5 Deadlifts (135/95)
• 5 Deadlifts (135/95)
• 5 Deadlifts (185/115)
• 3 Deadlift (225/ 155)
• 3 Deadlift (315 / 215)
• 2 Deadlift (365 / 240)
• continue with incremental 2 or 1-rep warm-up sets until
• 1 x 5 work set

15, 9, 3, 9 ,15 for Time

• Wall Ball (20/14)
• Snatches (95/65)

4 rd Warm-Up

• 1 x 1 inch worm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 Wall Balls
• 2 x 5 Hang cleans (45/35), 5 cleans (95/65), 3 cleans (115/85)

15 min EMOM

• Minute 1: 20 Wall Balls (20/14)
• Minute 2: 10 Cleans (115/ 85)
• Minute 3: 15/12 cal C2 Bike
• Minute 4: 5 med-ball over the Shoulder (100/80)
• Minute 5 rest

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 air squats
• 8 cal row
• 3 wall ball shots (20/14

6 Rounds for Time (Partner)

• 15 Wall Ball Shots
• 25/20 Cal Row

Each partner has to complete both movements before a round is complete.

Warm-up

6 Rds

• 2 inch-worms
• 2rds – 10 air-ssquat, 2rds – 5 wall balls, 2rds – 5 thrusts (45/35)
• 10 cal row

For Time

• 5 Rounds
  • 15 wall balls (20/14)
  • 15 cal row
• 5 minutes of rest
  • 50 thrusters (45/35)
  • 50 call row

Warm-up

6 rounds of

• 2 Inch Worms
• 3 x 10 air squats / 2 x 10 Wall Balls
• 5, 5, 5, 3, 2, 1 (2 x 135/95, 185/125, 225/155, 2 x 275/185) Deadlifts

5 rounds of

• 15 Wall Balls. (20/15)
• 5 Deadlifts (275/185)

Alt EMOM cool down until 100 Sit-ups are Reached

• C2 Bike
• Sit-ups