Wall Balls

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

3 rds

• 2 inch worms
• 5 Air Squats
• 5 Scap Pulls
• 5, 5, 3 deadlifts (135, 135, 185)
• 5 Wall Balls

For Time (30 minute cap)

• 10 “Rope Climb” combos
  • 1 Pull up
  • 1 toes-to-bar
  • 1 air squat
• 25 Deadlifts. (185/130)
• 50 Wall Balls (20/14)
• 3 down-and-backs (half-court) farmers carry (53/35)
• 50 Wall Balls
• 25 Deadlifts
• 10 “Rope Climb Compos”
  • 1 pull-up
  • 1 toes-to-bar
  • 1 air squat

3 round Warm-up

• 10 Air Squats
• 5 deadlifts (135/85)
• 100m jog
• 5 wall balls

20-minute AMRAP

• 400 minute Run
• 10 deadlifts (185/130)
• 10 Wall balls (20/14)
• 10 Tire Step-ups

2 round Warm-up

• 10 Air Squats
• 5 push-ups
• 5 Barbell Thrusters

For Time (10 min cap)

• 40 Wall Balls (20/14)
• 40 Air Squats
• 40 Push-ups
• 40 Wall Balls (20/14)

5 minute Rest

3 Rounds

• 12 Goblet Squats (35/35)
• 1 minute of Rest

Core Tabata

• 2 x Plank hold
• 2 x Russian Twist
• 2 x Superman Holds
• 2 x Sit-ups

3 round Warm-up

• 5 inch warms
• 10 Air Squats
• 20 Jumping Jacks

5 rounds of

• 20 cal Assault Bike
• 10 Ring Rows
• 20 Box Step-ups
• 10 Seated KB/DB Shoulder Presses (35/25)
• 20 Cal Ski Erg
• 10 Wall Balls (20/14)

10-minute Warm-up

• 3 Rounds
  • 10 Air squats
  • 10 Push-Ups
  • 10 Sit-ups
  • 10 Jumping Jacks

5 rounds of (15 minutes)

• 5 Deadlifts (increase weight each round)

20 Min AMRAP

• 15 KB Swings (53lb/35lb)
• 20 Wall Balls (20lb/14lb)
• 25 Sit-ups
• 30 Single Unders Jump Rope

5-Minute Warm-Up

3 Rounds ( 5-min AMRAP – 1 Minute Rest)

• 3 Pull-ups
• 5 KB/DB Squat (35s/25s)
• 8 KB/DB Push Presses
• 13 Wall Balls (20/14)

6 Rounds (clock set at 12 x 1-minute intervals with 10-second rest)

• 1-minute High-Intensity C2 Bike (sub 1:50 / 2:00 per 1000 pace)
• 10-second transition
• 30-second Assault Bike Active Recovery (between 30 – 50 rpm)
• 30-second Full Recover
• 10-second transition

3 Rounds (clock set at 6 x 30-second intervals with 8-second rest)

• 30 seconds of Walls Balls (20/14)
• 8 second transition
• 30 seconds of bicycle crunches
• 8 second transition

10 min Warm Up

Back Squat

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/95)
• 1 x 2 (165/115)
• 3 x 5 (195/135)

10 Rounds For Time (25 min Cap)

• 15 cal Row
• 15 Wall Balls (20/14)

5 min Warm-Up

21, 15, 9

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

Rest for 5 minutes, then repeat.

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