Posts Tagged ‘Wall Ball Throw’


“Matt B.”

5 RFT:
5 Burpee
10 Chest-to-Bar Pullup
20 Wall Ball Throw (20/14)
30 Pushup
400m Run

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“Whitten”

5 RFT:
22 Kettlebell Swing (2/1.5 Pood)
22 Box Jump (24/20”)
400m Run
22 Burpee
22 Wall Ball Throw (10/9’, 20/14#)

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Warm-up:

MetCon:
AMRAP 20:

20 Wall Ball Throw 30/20#
800m Run

(Recover to 67% HR after each round)

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WEEK 2: Day: 3

ME Upper:
1. Incline Bench Press: Find 1-3RM (#)

Accessory:
2. Press Exercise
3. Back Exercise

MetCon:
10 RFT:

3 Strict Pullups
6 Ring Pushups
9 Wall Ball Throws 20/15#

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Assistance:
4. Triceps Exercise
5. Biceps Exercise


WEEK 1: Day: 4

Olympic Weightlifting:
Snatches: 8×3 @ 55% of 1RM (#)

Skill Practice:
Pick something you are weak at.

Core Circuit:
Pick 3 exercises and do them in a circuit (10-25 reps).

MetCon:
Alternating Tabata:

Wall Ball Throws 20/15#
Double Unders
Burpees
Slam Balls 20/15#

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Assistance:
Biceps Exercise: 2-3×5-20 (#)


WEEK 4: Day: 5

DE Upper Body:
Speed Bench: 9×3 (#)

Accessory:
Shoulder/Triceps Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)
Back Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Shoulders Exercise: 2-3×5-20 (#)
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

or:

MetCon:
Alternating Tabata’s:

Stict Pullups
Dips
Wall Ball Throws 20/14#

Assistance:
Shoulders Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Assistance Exercises.


WEEK 2: Day: 3

Optional Olympic Weightlifting:
Light Olympic Weightlifting Practice.

Optional Skill Practice:
Pick something you are weak at.

Core Circuit:
Pick 3 exercises and do them in a circuit (10-25 reps).

MetCon:
4 RFT:

400 Meter Run
5 Strict Pullups
10 Wall Ball Throws 20/16#
15 Hand Release Pushups

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Optional Post WOD:
1 Mile Easy Run or 1K Easy Row