Viewing entries tagged
wallballs

TUESDAY 05APRIL16  Warm up 800m group jog  Warm up 30” on 30” off for 12 minutes jumping jacks mountain climbers push ups jump squats  Teams of 2 75 wall ball 60 cal row  45 burpee box jump 30/24 20 ring muscle ups 45 power clean 135/95 60 cal row 75 KBS 53/35  rest 5’-10’  4x3 BtN push press (keep good form)  Scales:  Muscle up:  L1: Bar muscle up  L2: 3 strict ring pull up + 3 ring dip(may use small red band only) x7  L3: 3 strict pull up + 3 Push up x7  L4: 3 ring row + 3 Box push up x7  Power clean: L1: 115/85 L2: 95/65 L3: 75/55 L4: 45/35  Weightlifting   Coaches Warm up  2 Clean pull+squat clean+split jerk  4x2 front squat from rack @90  4 sets of 8-10 renegade row  4 sets ME ring pull ups  scale-partner pull ups

TUESDAY 05APRIL16

Warm up
800m group jog

Warm up
30” on 30” off for 12 minutes
jumping jacks
mountain climbers
push ups
jump squats

Teams of 2
75 wall ball
60 cal row
45 burpee box jump 30/24
20 ring muscle ups
45 power clean 135/95
60 cal row
75 KBS 53/35

rest 5’-10’

4x3 BtN push press (keep good form)

Scales:

Muscle up:
L1: Bar muscle up
L2: 3 strict ring pull up + 3 ring dip(may use small red band only) x7
L3: 3 strict pull up + 3 Push up x7
L4: 3 ring row + 3 Box push up x7

Power clean: L1: 115/85 L2: 95/65 L3: 75/55 L4: 45/35

Weightlifting

Coaches Warm up

2 Clean pull+squat clean+split jerk

4x2 front squat from rack @90

4 sets of 8-10 renegade row

4 sets ME ring pull ups

scale-partner pull ups