Tag: wall ball shots

MGW WOD -THANKS GOD IT’S FRIDAY 21.01.22 – “TIME PRIORITY KELLY”

MOBILITY & WARM UP

Set 1:
:20 Leg Swings / Side
:20 Mountain Climbers
:20 Toe Touch + Jump
:20 Box Step-ups
Set 2:
• Make sure to lead all reps of the air squat.
:20 Alternating Lunges
10 Air Squats
:20 Hops in Place or Jumping Jacks
Set 3:
• Make sure to lead all reps of the med ball front squat
:20 Alternating Reverse
10 Medball Front Squats
:20 Box Jumps + Step Down
Set 4:
• Make sure to lead all reps of the Medball thruster
:20 Medball Ground to Overhead
10 Medball Thruster
:20 Box Jumps + Depth Drops

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – wall Ball Shots

3 Sets x 10 Unbroken Reps, increase weight or height each set up to workout
standards

CONDITIONING

“TIME PRIORITY KELLY”

5 ROUNDS FOR REPS
1:00 Max Distance Run (10 mt Shuttle Run)
1:00 Max Wall Balls #9/6
1:00 Max Box Jump Overs #60/50

  • No extra time to transition between
    movements.
  • Remind athletes that every 10m = 1 rep.
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WMG WOD – SATURDAY TEAM WOD 30.11.21 “VAN AALTEN”

MOBILITY & WARM UP 
400-300-200-100 Meter Run
After each set:
10 Hollow Body Rocks
10 Superman
5 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats

MOBILITY & SKILLS
Wall Ball Clean – Wall Ball Shot – Kipping

CONDITIONING
“VAN AALTEN” *
AMRAP (with a Partner) in 20 minutes
2000 meter Row / partner Handstand
150 Wall Ball Shots / partner Handstand
Max Toes-to-Bars (alternate sets)

One partner works on the row and wall ball shots while the other partner holds in handstand. Once the wall balls are complete both partners move to the toes-to-bar, with one partner working while the other rests, alternating and performing as many toes-to-bar as possible in the remaining time.
*CROSSFIT MAYHEM HERO WOD

*compare to 11.11.17

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GWM WOD – THRUSDAY 02.07.20 – “ TABATA WORKOUTS”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 200mt Run
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

CONDITIONING
“ TABATA WORKOUTS”*
For Total Reps in 20 minutes; Rest 1′ every Tabata
Tabata Burpees
Tabata Wall Balls #9/6
Tabata Floor Press#40/25
Tabata Calorie Row
Tabata Clean&Jerk #40/25

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GWM WOD – WEDNESDAY 04.03.20 – “PINBALL”

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side

SKILLS & SPECIFIC WARM UP
Wall Ball Clean
2 Rounds- 5 Toes to Bar – 10 Wall Ball – 100 mt Run
Rest 1′ from rounds

CONDITIONING
” PINBALL ”
AMRAP 20 min
15 Toes To Bar
30 Wall Ball #9/6
60 mt Shuttle Run #(6×10 mt)

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WM WOW – SATURDAY 16.11.19 – TRAIN WITH A COACH “FIRE BALL”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS!

MOBILITY & WARM UP

4 Rounds:

200 mt Easy Jog
3 Strict Pull-ups
6 Push-ups
9 Air Squats

3 Rounds:

With an Empty Bar:
10 Snatch Deadlift
10 Hang Power Snatch
10 Snatch Grip Strict Press Behind the Neck
10 Overhead Squats

SKILLS & SPECIFIC WARM UP

Burgener Warm Up

CONDITIONING

“Fire Ball”

For Time
30-20-10 Alt. DB Snatch #20/15
50 Wall Ball #9/6
400 mt Run

Time cap 20′

CFM TEAM ELITE – ENTRY LEVEL – GPP: Time Cap 15′; then

“Super Hang Squat Clean Complex”

3 Heavy single Buil Up Unbroken Complex
Start every 3 minutes
x5 Rounds

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GWM WOD – WEDNESDAY 12.11.19 – “JUMP PIGGYBACK”

MOBILITY & WARM UP
2 Rounds of:
15 Cal Row
5 Scap Retraction
10 Slow Wall Squats
12 Spider-Man & Reach (6 Each Side)
14 Warrior Sqaut (7 Each Side)

2 rounds  rest 1′
4 Box Jump Over
4 Wall Ball #9/6
4 x 10 Meter Shuttle Run

*Switch After Fully Completed Round

CONDITIONING

” Jump Piggyback “

Team Of 2
12 Rounds For Time:
12 Box Jump Over #60/50
12 Wall Ball #9/6
12 x 10 Meter Shuttle Run


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WM WOD -THANKS GOD IT’S FRIDAY 13.09.19 – “CRAZY BALL”

MOBILITY & WARM UP

4 Rounds Not For Time

20 Sec Superman Hold 
15 AbMat Sit-ups 
100 mt Run
9 Medicine Ball Squats 
6 Walkouts 

SKILLS & SPECIFIC WARM UP

Wall Ball Clean

10 Wallballs 
10 Double Unders
10 Wallball

CONDITIONING

“Crazy Ball”

For Time:
10 Wallballs , 50 Double Unders
20 Wallballs , 40 Double Unders
30 Wallballs, 30 Double Unders
40 Wallballs, 20 Double Unders
50 Wallballs, 10 Double Unders

Wall Ball #9/6

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GW WOD -THANKS GOD IT’S FRIDAY 26.07.19 – “LAST CLIMB”

MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
400 mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Pushups
10 AB-Mat Sit-Ups

2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats

SKILLS
Burgener Warm Up

CONDITIONING

“LAST CLIMB”

AMRAP 14′
12 Wall Ball Shots #9/6
6 Snatches #51/35
1 Rope Climb

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WM WOD – THURSDAY 06.09.18

MOBILITY & WARM UP
For 1 minute each side, Follow:
Banded Shoulder Distraction, Pectoral Mash, Couch Stretch, Pigeon Pose
Immediately into 5′ Practice Double Unders; then:
2 Rounds:
250 mt Row
5 Spiderman and Reach, each leg
10 Slow Scap Retractions
15 Sit-Ups
30 Seconds Single Unders

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Jerk
2 Round: (1st lighter than the workout load)
10 Double-Unders
5 Wall Ball
10 Double-Unders
5 Ground To Overhead

CONDITIONING
AMRAP 15:
30 Double-Unders
15 Wall Ball #9/6
30 Double-Unders
15 Ground To Overhead #50/35

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