Wall Ball Shot

Wall Ball Shots is one of the most functional moves. It is quite demanding in terms of its proper execution as there is an increased difficulty even for advanced athletes to perform its perfect technique. Its complete movement consists of a front seat with the ball in shoulder position and then throwing the ball at a specific target on the wall. There could be no other exercise that combines precision, coordination and agility. These parameters classify it in the category of high difficulty functional movements.

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Friday 020823

Three rounds for time of:

15 Pull-ups

30 Wall Ball

Tuesday 020319

Three to five rounds of the couplet:

Wall ball 90 seconds, max pace.

Pull ups, max reps.

Rest 3 minutes.

Notes:

1. No rest between wall-ball and pull-ups.

2. If you don't have twenty pull-ups fresh, use assistance on the pull-ups of 1/3 bodyweight.

Wednesday 020220

1 mile Bike

Rest as needed.

20 inch Box jump, 50 reps.

Rest as needed.

20 pound Wallball, 50 shots

Rest as needed.

Jumping pull-ups, 100 reps.

Notes:

1. Add time from all four efforts.

2. Jumping pull-ups are performed starting with about fifteen to twenty

degrees of flexion in the arm and then jump to chin over bar.

Friday 020215

800 meter Run

Rest 5 minutes

500 meter Row

Rest 5 minutes.

20 pound Wallball, 50 shots.

REST 5 minutes.

1 mile Bike

Notes:

1. Add times for all four efforts.

2. Wallball reps come from full squat and shot is two feet over reach.

Monday 011126

Wall ball, 1 minute

Rest

Perform three to five rounds of this circuit for time:

Rope Climb, three "climbs"

Powerclean, 10 reps

Rest

Wall ball, 1 minute

Wednesday 010912

For time:

1000 meter Row

20 pound Wallball, 50 shots

50 Sit-ups

20 pound Wallball, 50 shots

50 Sit-ups

20 pound Wallball, 50 shots

50 Sit-ups

1000 meter Row

Notes:

1. Wall-ball shot counts only if it starts from deep squat and hits wall 18 inches above reach.

2. Do sit-ups on Roman-Chair or Back Extension Apparatus.

3. Let us know if you can finish this in twenty minutes or less.

Monday 010820

Three rounds for time of:

20 pound Wall ball, 25 shots

15 Pull-ups

Notes:

1. The Wall-ball drill is a front squat push press throw towards a

spot on the wall about two feet above max reach. On rebound catch,

recoil to squat and immediately squat, throw, catch, repeat.

2. Time workout for all three rounds

Monday 010730

20 pound Wall-ball, 50 shots

Bike for 1 mile

20 pound Wall-ball, 50 shots

Rest 3 minutes

Bike 1 mile

20 pound Wall-ball, 50 shots

Bike 1 mile

Notes:

1. Count only those Wall-Ball shots that clear your reach by at

least a foot and start from a deep squat

2 Time both rounds. Which was quicker?

Monday 010611

Continuous rotation of these two until you cannot do ONE pull-up. No rest, no pause.

20 pound Wall-ball, 25 shots

10 Pull-ups

Continuous rotation of these two for five rotations. No rest, no pause.

Glute-ham raise 10 reps

Hang from bar raise knees to elbows 10 reps.

Note:

The "Wall-ball" drill is performed from a deep squat EACH rep.

The ball is shot overhead two feet above reach.

Saturday 010609

Four rounds for time of:

2 Rope Climb

20 pound Wall-ball, 25 shots,

two feet above reach, FROM DEEP SQUAT EACH REP!!

15 Muscle Snatch, catch overhead at full hip extention,

not in squat, 15 reps @ 1/2 body weight

20 inch Box Jump, 20 reps