Three rounds for time of: 15 Pull-ups 30 Wall Ball … [Read more...] about Friday 020823
Wall Ball Shot
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. … [Read more...] about Tuesday 020319
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. … [Read more...] about Wednesday 020220
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. … [Read more...] about Friday 020215
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 … [Read more...] about Monday 011126
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 … [Read more...] about Wednesday 010912
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 … [Read more...] about Monday 010820
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? … [Read more...] about Monday 010730
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 … [Read more...] about Monday 010611
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 … [Read more...] about Saturday 010609