Posts tagged Wall Balls
Workout of the Day 150708

Gymnastics

     Muscle-Up:
         Movement Preparation
         Mobility
         Transition Drills
         Kipping Drills
         Timing Hips and Pull
         Scaling Options

Metcon

Metcon (Time)

     For Total Time: CAP13
         3 Rounds
           12 KB Swings 70/53#
            9 Wall Balls 20/14#
            6 Box Jumps
            3 Muscle Ups*
         2 Rounds
            12 KB Swings
             9 Wall Balls
             6 Box Jumps
          1 Round
             9 Wall Balls
             6 Box Jumps

Read More
Workout of the Day 150610

Weightlifting

Bench Press (1 RM)

Metcon

Metcon (AMRAP - Rounds and Reps)

     AMRAP8
         6 T2B
         12 Wall Balls 20/14#

Mid-Line Stability 

     4x
         5 V-Ups
         10 Tuck-Ups
         15 Hollow Rocks

Read More
Workout of the Day 150508

Weightlifting

Back Squat (3 Clusters 3@75%,2@80%,1@85%)

     % based off 90% of 1RM
     :30s Rest Between Set
     3min Rest Between Clusters

Metcon

Metcon (AMRAP - Reps)

     AMRAP5:
         10 Power Snatches 95/65#
         20 Lateral Hops**
         10 Wall Balls 20/14#

     Rest 2:00m

     AMRAP4:
         5 Power Snatches 95/75#
         20 Lateral Hops

     Rest 2:00m

     AMRAP3:
         Wall Balls

     **Each Hop = 1 Rep

Read More
Workout of the Day 150428

Weightlifting

Front Squat (5 Clusters)

     % based off 90% of 1RM
     15sec Rest Between Set
     2min Rest Between Clusters

Metcon (Calories)

     4x 3min On / 2 Off
         25 Wall Balls 20/14#
         10 Suitcase Deadlift
         AMRAP Kcal Row

     Score = Kcals

Read More
Workout of the Day 150410

Gymnastics

     Muscle-Up Technique Review

Metcon (Time)

For Time: CAP20
     6 Muscle-Ups*
     20 Wall Balls #20/14
     800m Run
     5 Muscle-Ups
     25 Wall Balls #20/14
     600m Run
     4 Muscle-Ups
     30 Wall Balls #20/14
     400m Run
     3 Muscle-Ups
     35 Wall Balls #20/14
     200m Run

MU Scale
     1st  Round:  10 Pull-Ups
     2nd Round:  10 Dips
     3rd  Round:   6 Pull-Ups
     4th  Round:   6 Dips

Read More