Wall Balls

Power Production – Every 2 minutes for 16 minutes

• 2 x clean and Jerk (increasing weight – try to top end weight for 2 to 3 rounds. )
• 3 x Box Jumps, Broad Jumps, Max Vertical, or Balstic Ball Throws/Slams

If you are uncomfortable using a barbell, use a kettlebell or dumbbell and perform 2 x single-arm clean and jerks with each arm. Choose a challenging weight. It should be heavy enough that it requires you to generate extension through the ankles, knees, and hips (i.e. jump) to receive.

Use the extra time for recovery between rounds – The attempts should be explosive, so you want to maximize muscle recovery (ATP).

5-minute Change Over

18 Minute AMRAP

• 10 Hang Power Snatches (95/65)
• 10 Wall Balls (20/14)
• 10 Knees-to-Elbows

Substitute knees-to-waist or v-ups for knees-to-elbows.

10 min Warm-up

30 Rounds for Time (25 min Cap)

• 5 Wall Balls (20/14)
• 3 KB Swings (63/40)
• 1 power clean (165/115)

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Clean and Jerk Session (15 min)

• Clock Set for 10 rounds of 1.5 min
  • Work up to a heavy single.

For Time partitioned as you like (20min cap)

• 40 toes-to-bar
• 80 cal row
• 120 Wallballs (20/14)

20 min AMRAP

• 250m (around the small loop to the pull-up station)
• 3 dips
• 5 pull-ups
• 50m to pad
• 10 wall balls (20m)
• 2 tire flips (biggest tire you can flip)

30 min AMRAP

• 3 Dips
• 4 Med-Ball Over Short Pull-Up Bar (30/20)
• 5 Pull-Ups
• 100m Run (corner of Pickleball Courts
• 15 Push-ups
• 100m Run Back to Pull-up Bars

7 Rounds for Time

• 4 x 25m Farmers Carriers (53s/35s)
• 23 Wall Balls (20/14)

cash out: 1776 meter Row

10-minute AMRAP

• 7 KB Swings. (53/24)
• 7 Push-ups
• 7 Toes-to-bar

5 minute Rest

10-minute AMRAP

• 7 wall balls. (20/14)
• 7 burpees
• 7 KB Deadlifts (53s/24)

12min AMRAP

• 200m Run
• 10 toes-to-bar
• 12 lunges w Ball (30lb/20lb)

3:00 min Rest

10 min Amrap

• 200m Run
• 10 Wall Balls (30lb/20lb)

20-minutes AMRAP

• Buy in: Karen – 150 wall balls (20/14)
• AMRAP
  • 10 25ft Shuttle Runs
  • 5 Pull-ups (Strictish)

For Time

• 1200m Run
• 45 Wall Balls (20/14)
• 600m Run
• 30 Wall Balls
• 300m Run
• 15 Wall Balls