Sunday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
1 set:
10 alternating Samson stretches
10 alternating scorpion stretches
10 Kang squats
1 set:
200-m run
20 alternating walking lunges
10 up-downs over med-ball
1 set:
200-m run
20 air squats
10 med-ball rotational tosses/side
Warm-up
WALL-BALL PROGRESSION AND REVIEW
10 Wall-ball front squats (facing the target)
Hips travel back and down. Ball stays high.
10 Wall-ball push presses (throw ball to target)
Short and aggressive dip drive.
10 Wall-ball shots (smooth and controlled reps)
Catch the ball and control the descent of the squat.
10 Wall-ball shots (speed up the reps)
Catch the ball and pull themselves to the bottom of the squat.
10 Wall-ball front squats (facing the target)
Hips travel back and down. Ball stays high.
10 Wall-ball push presses (throw ball to target)
Short and aggressive dip drive.
10 Wall-ball shots (smooth and controlled reps)
Catch the ball and control the descent of the squat.
10 Wall-ball shots (speed up the reps)
Catch the ball and pull themselves to the bottom of the squat.
Warm-up
PRE-WORKOUT TEST
1 set:
100-m weighted run
10 wall-ball shots (workout weight)
1 set:
100-m weighted run
10 wall-ball shots (workout weight)
Metcon
Metcon (AMRAP – Reps)
RX
5 x 3:00 rounds for reps:
200-m weighted run (14/20 lb)
Max reps wall-ball shots
– Rest 1:00 between rounds.
5 x 3:00 rounds for reps:
200-m weighted run (14/20 lb)
Max reps wall-ball shots
– Rest 1:00 between rounds.
INTERMEDIATE
5 x 3:00 rounds for reps:
200-m weighted run (10/14 lb)
Max reps wall-ball shots
– Rest 1:00 between rounds.
BEGINNER
5 x 3:00 rounds for reps:
100-m weighted run (6/10 lb)
Max reps wall-ball shots
– Rest 1:00 between rounds.
Finisher
Metcon (AMRAP – Reps)
4 sets:
:20 sit-ups
– Rest :10
:20 hollow rocks
– Rest :10
:20 sit-ups
– Rest :10
:20 hollow rocks
– Rest :10
Cool Down
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side
:30 foam roll IT band/side
:30 foam roll quads/side
Finish the run in :45-1:30.
Complete 20-50 wall-ball shots in each set.
Low-back intensive workout from wall-ball shots and weighted runs.
Carry the wall ball on the runs however you want and move at a consistent pace.