Wall Balls


5 min Warm-Up


21, 15, 9

  • Air Runner
  • Wall Balls (20/14)
  • Pull-ups

Rest for 5 minutes, then repeat.


Pick up Basketball

Tags:

10 min Alt EMOM

  • 10 Burpees
  • 7 Burpees

5 minute Transition


4 Rounds

  • 400m Run ( On Air Runner or 5 laps around Basketball Court)
  • 40 Wall Balls (20/14)


10-Min Warm-Up/Set-up


8 Min Alt EMOM

  • min 1: 25 Wall Balls (20/14)
  • min 2: 12 Lunges

2 minutes of Rest

8 Min Alt EMOM

  • min 1: 5 / 3 little tire flips
  • min 2: 20 Big Tire Step Ups

2 minutes of Rest

8 Min Alt EMOM

  • min 1: 8 KB Clean and Jerks (53s / 35s)
  • min 2: 15 Air Squats

10-minute Warm-up/Set-up


20-minute AMRAP (partners)

  • 400m Air Runner
  • Max Set of Unbroken Wall Balls (20/14)

Wall Balls must be thrown while their partner is completing the 400 meters.

1 partner starts on the runner, and the other begins on Wall Balls. Switch when both are complete.

10-minute Set-up/Warm-Up


6 Rounds For Time

  • 5 deadlifts (225/155)
  • 10 Box Overs (you can jump or step over)
  • 15 Wall Balls (20/14 to a 10’/9′ target)

Attempt to go unbroken on the wall balls.


Sport

5-minute Set-up/Warm-Up


Deadlift – (15 to 20 min)

  • 2 x 5 (135/95)
  • 1 x 5. (185/125)
  • 1 x 3. (225/155)
  • 1 x 2 (275/190)
  • 1 x 5 (315/220)

The weights are for reference only. Make adjustments based on your needs.

The first 4 sets are warm-ups, and the last is a work set. Strength is increased in the work set, so it should be challenging but not dangerous.


6 Rounds For Time

  • 5 deadlifts (225/155)
  • 10 Box Overs (you can jump or step over)
  • 15 Wall Balls (20/14 to a 10’/9′ target)

Attempt to go unbroken on the wall balls.

Tags:

10-minute Warm-up/Set-up


For Time

  • 5 Rounds
    • 30 Wall Balls
    • 1 min of rest after each round
  • 2000m Row

1 minute of rest is required after the 5th round of wall balls and before rowing

Maximize the first set of wall balls in each round to build wall ball capacity.

Tags:

10-minute warm-up set-up


For Time

  • 60 Cal Row
  • 5 rounds
    • 20 Wall Balls (20/14)
    • 1 x 25m KB- Farmers Carry (53s/35s)
  • 60 Cal Row

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