Posts tagged wall balls
Workout of the Day - April 22, 2024

Mobility
- 2:00 Internal Hip Release
- 1:00 Pigeon Level 1
- 1:00 Pigeon Level 2
- 5 Breaths Half Lord of the Fishes (each side)
- 10 Breaths Campfire (each side)

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 20 Banded Side Steps
- 20 Cossack Squats
- 15 V-ups

Strength
Back Squat:
- Every 2:00 x 5 sets
- 5x5 @ 65%

Conditioning
16 minute AMRAP:
- 10 Devil Presses (35/25)
- 10 Wall Balls
- 10 Toes to Bar
- 400m Run

Focus Movement = Devil Press

WODTim Cosseyback squat, devil press, wall balls, toes to bar, run
Workout of the Day - March 20, 2024

Mobility
- 2:00 External Shoulder Release
- 10 Windmills
- 3 Wrist Stretches
- 6 Crab Bridges
- 3 Bridge and Twists (each side)
- 0:10 Full Bridge

Warm-up
5 minutes for quality:
- 10 Burpees
- 10 Sots Presses
- 10 Step-ups
- 10 Dead Bugs

Strength
Overhead Squat:
- Every 2:00 x 5 sets
- 1x5 @ 65%
- 1x5 @ 70%
- 1x4 @ 75%
- 1x2 @ 85%
- 1x1 @ 90%

Conditioning
3 Rounds for time:
- 3 Rope Climbs
- 25 Wall Balls
- 25 Sit-ups
- 200m Run

Focus Movement = Rope Climb

WODTim Cosseyoverhead squat, rope climb, wall balls, situps, run
Workout of the Day - March 5, 2024

Mobility
- 0:45 Chair Pose
- 0:30 Rotating Chair (each side)
- 0:45 High Lunge w/ Twist (each side)
- 0:30 Low Lunge w/ Extension (each side)
- 0:45 Twisted Lizard (each side)

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 5 Cossack Squats (each side)
- 15 Toes Elevated Romanian Deadlifts
- 0:30 Hanging Knee Tuck Hold

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 65%
- 1x5 @ 70%
- 1x5 @ 75%
- 1x5 @ 80%
- 1x5 @ 85%

Conditioning
16 minute AMRAP:
- 20 Wall Balls
- 15 Power Snatches (75/50)
- 200m Run
- 250m/200m Row

Focus Movement = Power Snatch

WODTim Cosseyback squat, wall balls, power snatch, run, rowing
Workout of the Day - February 26, 2024

Mobility
- 1:30 Pec Release (each side)
- 1:00 Banded Pec/Bicep Stretch (each side)
- 1:00 Banded Tricep/Lat Stretch (each side)
- 1:00 Banded Posterior Shoulder Stretch (each side)

Warm-up
5 minutes for quality:
- 1:00 Row
- 15 Clamshells (each side)
- 15 Banded Face Pulls
- 15 Candlestick Toe Touches

Strength
Power Clean + Power Jerk:
- Every 1:30 x 5 sets
- 5x(2+1) @ 75%

Conditioning
15 minute AMRAP:
- 10 Toes to Bar
- 20 Wall Balls
- 30 Abmat Sit-ups
- 500m/400m Row

Focus Movement = Toes to Bar

WODTim CosseyPower clean, power jerk, toes to bar, wall balls, abmat situps, rowing
Workout of the Day - February 13, 2024

Mobility
- 1:30 Pec Release (each side)
- 1:00 Banded Pec/Bicep Stretch (each side)
- 1:00 Banded Tricep/Lat Stretch (each side)
- 1:00 Banded Posterior Shoulder Stretch (each side)

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 10 Sots Presses
- 20 Banded Face Pulls
- 0:30 Hollow Hold

Strength
Power Snatch:
- Every 1:30 x 6 sets
- 2x3 @ 60%
- 2x2 @ 65%
- 2x2 @ 70%

Conditioning
4 Rounds for time:
- 2 Rope Climbs
- 20 Wall Balls
- 20 Abmat Sit-ups
- 200m run

Focus Movement = Rope Climb

WODTim Cosseypower snatch, rope climb, wall balls, abmat situps, run
Workout of the Day - January 31, 2024

Mobility
- 2:00 Pec Ball Release
- 1:30 Banded Pec Stretch
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crap Bridges
- 3 Bridge & Twist

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 15 Toes Elevated Romanian Deadlifts
- 10 Goblet Squats
- 10 Kip Swings

Strength
Power Clean + Power Jerk:
- 14:00 to complete a 1RM

Conditioning
4 Rounds for time:
- 21 Wall Balls
- 15 Hollow Rocks
- 9 Chest to Bar Pull-ups
- 40 Double Unders

Focus Movement = Chest to Bar Pull-ups

WODTim CosseyPower clean, power jerk, wall balls, hollow rock, chest to bar, double unders
Workout of the Day - January 18, 2024

Mobility
- 2:00 Pec Ball Release
- 1:30 Banded Pec Stretch
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crap Bridges
- 3 Bridge & Twist

Warm-up
5 minutes for quality:
- 5 Burpees
- 10 Suitcase Deadlifts (each side)
- 20 Band Pull Aparts
- 30 Single Unders

Strength
Power Clean + Power Jerk:
- Every 1:30 x 8 sets
- 8x(1+1) @ 85%

Conditioning
3 Rounds for time:
- 15 Ring Dips
- 20 Hollow Rocks
- 25 Wall Balls
- 400m Run

Focus Movement = Hollow Rocks

WODTim CosseyPower clean, power jerk, ring dips, hollow rock, wall balls, run
Workout of the Day - January 4, 2024

Mobility
- 2:00 Roll Plantar Fascia
- 1:30 Plantar Fascia Stretch
- 1:00 Top of Foot Stretch
- 8 Metatarsal Rolls
- 1:30 Banded Down Dog Sequence

Warm-up
5 minutes for quality:
- 100m Run
- 10 PVC Overhead Squats
- 10 Kip Swings
- 10 Sit-ups

Strength
Romanian Deadlift:
- Every 1:30 x 4 sets
- 4x8 @ 45% of 1RM Conventional Deadlift

Conditioning
For time:
- 30 Dumbbell Snatches (50/35)
- 30 Wall Balls
- 30 Chest to Bar Pull-ups
- 30 Burpees
- 30 Step-ups
- 10 Squat Snatches (95/65)

Focus Movement = Chest to Bar Pull-ups

WODTim Cosseyromanian deadlift, dumbbell snatch, wall balls, chest to bar, burpees, step ups, squat snatch
Workout of the Day - December 12, 2023

Mobility
- 2:00 Lacrosse Ball Levator Scapulae
- 10 Windmill Stretches
- 3 Wrist Stretches
- 10 Animal Twists
- 10 Clam Twists
- 10 Frog Twists

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Cossack Squats
- 10 Dumbbell Curl to Press
- 10 Step-ups

Strength
Push Press:
- Every 2:00 x 4 sets
- 4x6 @ 80%

Conditioning
15 minute AMRAP:
- 21/18 Calorie Row
- 15 Wall Balls
- 9 Burpees

Focus Movement = Wall Balls

WODTim CosseyPush press, rowing, wall balls, burpees
Workout of the Day - November 10, 2023

Mobility
- 2:00 Lacrosse Ball Posterior Shoulder
- 10 Windmills (each side)
- 0:30 Wrist Stretch (each position)
- 10 Cat Cows
- 10 Crab Bridges

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Goblet Squats
- 15 Sit-ups
- 20 Knee Tucks

Strength
Power Clean + Power Jerk:
- Every 1:30 x 5 sets
- 5x(1+1) @ 85%

Conditioning
For time:
- 50/40 Calorie Row
- 40 Wall Balls
- 30 Sit-ups
- 20 Pull-ups
- 30 Sit-ups
- 40 Wall Balls
- 50/40 Calorie Row

Focus Movement = Wall Balls

WODTim CosseyPower clean, power jerk, rowing, wall balls, situp, pullups
Workout of the Day - October 9, 2023

Columbus Day/Indigenous Peoples’ Day - 10am Class Only!

Mobility
- 1:30 Banded Pec Stretch (each side)
- 10 Windmills (each side)
- 10 Scapula Circles/Cat Cows
- 8 Thoracic Bridges

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 20 Lunges
- 10 Reverse Flys
- 0:20 L-Sit

Strength
Hang Squat Clean + Split Jerk:
- Every 1:30 x 6 sets
- 6x(1+1) @ 82% of 1RM Clean & Jerk

Conditioning
4 Rounds for time:
- 25 Wall Balls
- 7 Deadlifts @ 60% of 1RM
- 7 Burpees

Focus Movement = Deadlifts

WODTim Cosseyclean and jerk, wall balls, deadlift, burpees
Workout of the Day - October 6, 2023

Mobility
- 1:30 Foam Roll Quads
- 1:00 Twisted Lizard (each side)
- 0:30 Chair Pose
- 0:30 Chair Pose w/ Twist (each side)

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Glute Bridges
- 15 Jump Squats
- 20 Band Pull Aparts

Strength
Back Squat:
- Every 2:30 x 5 sets
- 5x3 @ 85%

Conditioning
4 Rounds for time:
- 20 Wall Balls
- 10 Hang Power Cleans (115/80)
- 2 Rope Climbs

Focus Movement = Rope Climb

WODTim Cosseyback squat, wall balls, hang power clean, rope climb
Workout of the Day - September 25, 2023

Mobility
- 1:30 Internal Hip Release (each side)
- 0:30 Pigeon Level 1 (each side)
- 0:30 Pigeon Level 2 (each side)
- 0:30 Half Lord of the Fishes (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 10 Single Leg Romanian Deadlifts (each side)
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 0:30 Hollow Hold

Strength
Deadlift:
- Every 3:00 x 4 sets
- 4x5 @ 76%
- 5 Seated Box Jumps after each set

Conditioning
6 Rounds for time:
- 10 Toes to Bar
- 15 Wall Balls
- 200m Run

Focus Movement = Toes to Bar

WODTim Cosseydeadlift, toes to bar, wall balls, run
Workout of the Day - September 12, 2023

Mobility
- 1:30 Internal Hip Release (each side)
- 0:30 Pigeon Level 1 (each side)
- 0:30 Pigeon Level 2 (each side)
- 0:30 Half Lord of the Fishes (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 10 Medicine Ball Hamstring Curls
- 10 Single Arm Kneeling Dumbbell Press (each side)
- 5 Dead bugs (each side)

Strength
Romanian Deadlift:
- Every 2:00 x 4 sets
- 4x10 @ 45% of 1RM Deadlift

Conditioning
6 Rounds for time:
- 12 Hand Release Push-ups
- 15 Wall Balls
- 200m Run

Focus Movement = Wall Balls

WODTim Cosseyromanian deadlift, hand release push ups, wall balls, run