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Wall Ball
Metcon (Time) 3 Rounds for Time: 800m run 40 double-under 20 wall-ball F/M: 14/20
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Handstand Walk (Accumulate 100 Ft. ) Scale: 300 ft. tall bear crawl Metcon (AMRAP – Rounds and Reps) AMRAP 25 400m run 20 wall-balls 10 hang-power clean 5 pull-up F/M: 85/115, 14/20
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Press (10 Min) Build to a heavy single for the day. Discuss and Demonstrate the following: – “Squeeze glutes” – “Rib cage down” – “Drive with elbows” – “Chin back” Warm-up: In as few as 2-3 sets of 5-6 reps, ensure each athlete understands the keys to performing well. Warm-up can be performed with pvc...
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Bench Press (5@55% – 5@65% – 5@75% – 3@85% – 1+@95%) Metcon (AMRAP – Rounds) AMRAP 20 400m run 15 wall-balls 15 burpees
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Hip Mobility (No Measure) Prone Hip External Rotation Lift Offs (90 Degrees) x 15 Reps (Holding a few seconds each rep) Hip External Rotation Lift Overs x 15 Reps Standing Hip CARs x 5 on each side Band External Rotation + Frog Pump Combo x 30 Reps Back Squat (5@40% – 5@50% – 5@60%) This...
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Warm-up (No Measure) General Warm-Up: Complete 3 Rounds: Hollow Body Hold 15sec. Rest 15 sec Superman Hold 15sec Rest 15 sec Bottom Squat Hold 15sec Rest 15 sec Hang From Bar 15sec Specific Warm-Up: After movement standards are discussed for the Metcon, perform the following prior to the WOD. Allow for small rest period after...
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Hollow Body Hold Tabata (No Measure) Metcon (Time) For Time: 10-9-8-7-6… Push-Press Wall-Balls* Triple-Unders** *Heavy **Double-Unders or Single-Unders are fine
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Warm-up (No Measure) Banded Side Steps x 20 Banded Forward Walk x 20 Banded Backward Walk x 20 Banded Hip Bridges x 8 (2 second pause at the opening of the hip) Banded Single Leg Hip Bridge x 8/each leg Complete 2 sets: 8 Banded Pull Throughs Rest 15 seconds 12 Lunges, alt. (6L/6R) Rest...
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Warm-up 30:30 (seconds; work:rest) Duck walk Hip Bridges Push-Press Wall-Ball (light ball) Squat Jumps Turkish Get Up (1-1-1-1-1) Work up to your heaviest single attempt. *must successfully complete on each side to count Metcon (Time) For time: 50-35-20 Cal Row Wall-Ball
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Warm-up 2 Rounds: Quadruped Crawl (Crawl the width of the designated work space. Start at one side, crawl to the other, then crawl back) Rest 15 sec Hip Bridge x8 Rest 15 Sec Single leg Hip Bridge (x8/each leg) Rest 15 Seconds Single Unders x 50 Rest 15 Seconds Alternating Bird Dog Crunch x10 total...
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