wall balls

Monday 9.14.2015

Strength

Back Squat
10 x 2 @ 50%

Conditioning

Team WOD

6 Rounds
(3 rounds per partner)

3 min Round

500/400m Row
Max Effort Wall Ball 20/14

Finisher
3 x 15 Barbell RDL (light)
3 x 20 Hollow Rocks

Competition
GHR x 30
Reverse Hyper 3 x 20

Beginners'

Strength
5 x 5 Back Squat 

Conditioning

For Time:

3 Rounds

250m Row
20 Wall Balls 20/14

*2min rest

Finisher
3 x 20 Hollow Rocks

Wednesday 7.22.2015

CONDITIONING

“Kandy” 20 min AMRAP:
5 Pull-Ups
10 Push Ups
15 Wall Balls

Friday 6.26.2015

wodSTRENGTH15 min to find 25’ Heavy Farmers Carry

CONDITIONING 21-15-9 Wall Balls 20/14 Weighted 20’ Box Step Overs 53/35

Finisher 3 x 10 Barbell Reverse Lunge 3 x 30 Hollow Rock

COMPETITION *12/11 ft for Wall Balls 40 Toe to Bar in as few sets as possible

Saturday 6.13.2015

wod CONDITIONING Team Holleyman Partners alternate rounds

30 Rounds: 5 Wall Balls 3 HSPU or Seated DB Press 1 Power Clean 225/155

Saturday 5.16.2015

wod CLOSED SUNDAY, MAY 17

CONDITIONING

As a Team of 2

4 Rounds for Time: 50  Med Ball Clean 20/14 50 Wall Ball 20/14 400m Run *Team must complete cleans before you move on to wall balls. Work can be split anyway. The 400m run must be completed together.

Wednesday 4.29.2015

wodSTRENGTH/SKILLA. 15 min to find 2RM Front Squat w/1 sec hold B. 3 x 10 Sumo Stance Goblet Squat

CONDITIONING 15 min AMRAP: 10 Box Jumps 24/20 10 Wall Balls  20/14 400m Run

Finisher 3 x 10 KB RDL

COMPETITION 30 GHR 100 Banded Leg Curl

Monday 4.20.2015

wodSTRENGTHA. 15 min to find 3RM Back Squat + Chain B. 1 x ME Wall Balls

CONDITIONING 5 Rounds: 200m Run 6 Deadlifts  225/155

Finisher 30 Toe 2 Bar

COMPETITION 3 x 30 Russian KB Swing (unbroken) 3 x ME GHR

Friday 2.20.2015

wodSTRENGTHA. 2RM Back Squats B. 3 x 10 Box Jumps 30/24

CONDITIONING For Time: 50 Wall Balls *3 min Rest 50 Wall Balls

Finisher 3 x 20 Dead Bugs 3 x 15 Back Extension

COMPETITION 3 x 20 Reverse Hyper 30 GHRs

Sunday 2.8.2015

wod CONDITIONING Partner WOD: 5000m Row Max Wall Balls

*Partners can switch movements at any time. One partner rows while other partner does wall balls. Score is time to row 5k and number of wall balls completed.   

 

Wednesday 1.28.2015

wodSTRENGTHA. 12 x 2 Wide-Stance Back Box Squat @60% B. 3 x 15 Seated Box Jump

CONDITIONING 5 Rounds: 20 Russian KB Swing 20 Wall Ball 20/14

Finisher 3 x 10 Seated Good Morning

COMPETITION 4 x 50’ Dogsled 100 Banded Leg Curl

Saturday 12.6.2014

wod CONDITIONING Teams of 2 50 Alternating Wall Balls 200m Run 50 Alternating Burpee to Plate 200m Run 50 Alternating Med Ball Sit-Ups

Thanksgiving 11.27.2014

wod 9AM CLASS ONLY

CONDITIONING Earn your Turkey!

Deck of Cards Workout Teams of 2

Hearts = Wall Balls Diamonds = Burpees Spades = Jumping Lunges Clubs = Med Ball Cleans Joker = Both Members Run 400m

Friday 10.24.2014

wodSTRENGTHA. 10 min EMOM:  3 Deadlifts at 50% B. 3 x 25 Russian KB Swing

CONDITIONING 7 min AMRAP: 7 Wall Balls 20/14 7 Burpees

Finisher 3 x 15 Back Extension

COMPETITION HSPU 3 x 10 (strict if possible) 50 Triple Unders

Thursday 10.16.2014

wodSTRENGTH10 Min EMOM: Clean Pull + Hang Clean Pull +Power Clean (medium)

CONDITIONING 10 Rounds: 5 Deadlifts 185/135 10 Wall Ball 20/14

Finisher 100 Banded Good Morning

Monday 10.6.2014

wodSTRENGTHA. 3 Front Squats- Every 90 Sec @ 70% for 8 Sets B. 3 x 20 Box Jumps 24/20

CONDITIONING 9 Min AMRAP: 20 Wall Balls 20/14 40 Double Unders

Finisher 50 v-up

COMPETITION 3 x 5 Thrusters @ 135/95 3 x 7 HSPU (strict if possible)

Thursday 9.25.2014

wodSTRENGTH/SKILL500m Row for time 

CONDITIONING “Karen” For Time: 150 Wall Balls 

 

Monday 9.22.2014

wod CONDITIONING "Fight Gone Bad" 3 Rounds for Reps 1 min at each station

Wall Ball 20/14 SDHP 75/55 Box Jump 24/20 Push Press 24/20 Row for Calories *1 min rest between rounds 

Saturday 9.6.2014

wod CONDITIONING Team Running “Karen”

3 Rounds for Time as a Team: 400m Run w/ Medball 50 Wall Balls 20/14

*1 medball per team. You can alternate the medball on the run and wall balls as you like. 

Friday 8.29.2014

wodSTRENGTHA. 1 RM Sumo Deadlift B. 3 x 15 Jumping Squats 45/35

CONDITIONING 10 Rounds w/ Partner: 15 Wall Balls 20/14 50’ Backward Sled Pull

One partner works the other rests.

Finisher 4 x 50’ DB Walking Lunge  

Monday 8.11.2014

wodSTRENGTHA. 3 RM Back Squat B. 3 x 8 Romanian Deadlifts

CONDITIONING 21-15-9 Thrusters 45/35 Wall Balls 20/14

Finisher 3 x ME V Ups  

COMPETITION 100 Banded Pull Throughs *Thrusters @ 95/65