Wall Balls

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.

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.

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

5 min Warm-up/Set-up

40 min EMOM

Death By

Wall Balls

• Start at 8 reps

Cleans

• Start at 3 reps (135lb/95lb)

Heavy Med-Ball Over Shoulder

• Start at 3 reps (100lb/80lb)

Pull-ups

• Start at 5 reps

Rower

• Start at 10/8 Cals

Rules:

1. Start on the movement of your choice.
2. Perform the starting reps and use the balance of the minute for rest.
3. Each round increases the number of reps by 1
4. Once you fail to accumulate the number of reps in a minute, take a 1-minute break.
5. Then, pick a different movement and start over.

More than likely, you will only perform 3 or 4 movements, so pick the movements you find the most challenging. The objective is to improve muscle endurance for the big chipper.

15 min Warm-Up / Set-up

10 min Alt EMOM

• Odd Min: 5 Squat Cleans. (60% of Max)
• Even Min: 15 Wall Balls (20/14)

5 Min Rest

10 min Alt EMOM

• Odd Min: 5 deadlifts (50% of Max)
• Even Min: 15 Wall Balls (20/14)

8 Minute Warm-up

15 min AMRAP (19.1 open workout)

• 19 wall ball shots (20/14)
• 19 cal row

5 Min Rest

Group U Go, I Go Heavy Ball Over Shoulder

• 15 rounds per Athlete. (100/80)