Entrenamientos de "wall ball"

• 100 Feet Overhead Walking Plate Lunges (45# / 25#)
• 30 Box Jumps (24 / 20)
• 20 Wall Ball Shots (20# / 14#)
• 10 Handstand Push-ups

• 20 Toes-to-bars
• 20 Box Jumps (24 / 20)
• 20 Wall Ball Shots (20# / 14#)

• 30 Box Jumps (24" / 20")
• 30 Jumping Pull-ups
• 30 KB Swings (1 Pood / 26#)
• 30 Walking Lunges
• 30 Knees-to-elbows
• 30 Push Presses (45# / 35#)
• 30 Back Extensions
• 30 Wall Ball Shots (20# / 14#)
• 30 Burpees
• 30 Double-unders

• 22 KB Swings (2 Pood / 1.5 Pood)
• 22 Box Jumps (24" / 20")
• 400 Meter Run
• 22 Burpees
• 22 Wall Ball Shots (20# / 14#)

• 5 Wall Ball Shots (20# / 14#)
• 3 Handstand Push-ups
• 1 Power Cleans (225# / 155#)

• 24 Deadlifts (295# / 215#)
• 24 Box Jumps (24" / 20")
• 24 Wall Ball Shots (20# / 14#)
• 24 Bench Press (195# / 145#)
• 24 Box Jumps (24" / 20")
• 24 Wall Ball Shots (20# / 14#)
• 24 Cleans (145# / 105#)

• 10 Handstand Push-ups
• 15 Deadlifts (250# / 175#)
• 25 Box Jumps (30 / 24)
• 50 Pull-ups
• 100 Wall Ball Shots (20# / 14#)
• 200 Double-unders
• 400 Meter Weighted Run (45# / 35#)

• 200 Meter Run
• 30 Pull-ups
• 30 Wall Ball Shots (20# / 14#)
• 200 Meter Run
• 20 Pull-ups
• 20 Wall Ball Shots (20# / 14#)
• 200 Meter Run
• 10 Pull-ups
• 10 Wall Ball Shots (20# / 14#)
• 200 Meter Run

• 21 Wall Ball Shots
• 15 Box Jumps (24" / 20")
• 9 Pull-ups

• 3 Handstand Push-ups
• 9 Wall Ball Shots (24# / 20#)
• 27 Double-unders

Un atleta correrá 400 metros mientras que el otro completará tantas rondas/repeticiones del AMRAP como sea posible. Luego, los atletas cambiarán, y el atleta que sale de la carrera continúa justo donde lo dejó el otro atleta.

• Ball Slams (30# / 20#)
• Wall Ball Shots (20# / 14#)

La puntuación final es el total de repeticiones

• 150 Wall Ball Shots (20# / 14#)
• 90 Double-unders
• 30 Muscle-ups

• 3 Power Cleans (155# / 105#)
• 6 Burpees
• 9 Wall Ball Shots (20# / 14#)

• 150 Wall Ball Shots (20# / 14#)
• 90 Double-unders
• 30 Muscle-ups

Los atletas que lleguen a los Muscle-ups harán tantas repeticiones como sea posible hasta que se acabe el tiempo.

• 12 Calorie Row
• 12 Wall Ball Shots (20# / 14#)

One athlete will row while the other completes the wall ball shots. Athletes will switch stations and begin the next round, only after both athletes have completed their reps.

• Wall Ball Shots (20# / 14#)
• SDHP (75# / 55#)
• Box Jumps (20 / 16)
• Push Presses (75# / 55#)
• Row

La puntuación final es el total de repeticiones. La repetición en el caso del remo es la caloria.

• 5 Wall Ball Shots (20# / 14#)
• 3 Handstand Push-ups
• 1 Power Cleans (225# / 155#)

• 50 Box Jumps (24" / 20")
• 50 Jumping Pull-ups
• 50 KB Swings (1 Pood / 26#)
• 50 Walking Lunges
• 50 Knees-to-elbows
• 50 Push Presses (45# / 35#)
• 50 Back Extensions
• 50 Wall Ball Shots (20# / 14#)
• 50 Burpees
• 50 Double-unders

• 10 Burpees
• 10 Wall Ball Shots (20# / 14#)
• 100 Meter Pinch-grip Run (45# / 25#)

Para la carrera con agarre de pinza, los atletas llevarán placas protectoras del peso RX, en cada mano, usando un agarre de pinza.

• For time 23' para hacer 1 ronda
  • 50 reps de Box Jumps
  • 50 reps de Jumping Pull-ups
  • 50 reps de KB Swings con 32 kilos
  • 50 reps de Walking Lunges con 32 kilos
  • 50 reps de Knees-to-elbows con 32 kilos
  • 50 reps de Push Presses con 20 kilos
  • 50 reps de Back Extensions
  • 50 reps de Wall Ball Shots con 9 kilos
  • 50 reps de Burpees
  • 50 reps de Double-unders

Completa los movimientos en orden, por ejemplo, termina los 50 saltos al cajón antes de avanzar a los jumping pullups.

• Wall Ball Shots (20# / 14#)

Teams will volley a wall ball (using standard wall ball shot form) over a pull-up rig or another horizontal object that is approximately 8\' tall. Athletes will do 5 burpees any time the volley is stopped. Winner is the team with the most consecutive volleys.

• 400 Meter Run
• 30 Box Jumps (24" / 20")
• 30 Wall Ball Shots (20# / 14#)

• 5 Hanging Power Cleans (135# / 95#)
• 10 Wall Ball Shots (20# / 14#)
• 200 Meter Pinch-grip Run (25# / 15#)

Para la carrera con agarre de pinza, los atletas llevarán placas protectoras del peso RX, en cada mano, usando un agarre de pinza.

• 800 Meter Med Ball Run (20# / 14#)
• 150 Med Ball Sit-ups (20# / 14#)
• 150 Wall Ball Shots (20# / 14#)
• 800 Meter Med Ball Run (20# / 14#)

Start and finish with an 800 Meter Med Ball Run. Partition Sit-ups and Wall Ball Shots as needed.

• 5 Wall Ball Shots (20# / 14#)
• 3 Handstand Push-ups
• 1 Power Cleans (225# / 155#)

• 150 Wall Ball Shots (20# / 14#)

• 15 Deadlifts (275# / 205#)
• 30 Wall Ball Shots (20# / 14#)
• 400 Meter Run

• 1 Minute Wall Ball Shots (20# / 14#)
• 1 Minute SDHP (75# / 55#)
• 1 Minute Box Jumps (20 / 20)
• 1 Minute Push Presses (75# / 55#)
• 1 Minute Row
• 1 Minute Rest

One point is given for each rep, except on the rower, where each calorie is one point.

• 21 Wall Ball Shots (20# / 14#)
• 15 Pull-ups
• 9 Hanging Power Snatches (115# / 85#)

• Wall Ball Shots (20# / 14#)

Teams will volley a wall ball (using standard wall ball shot form) over a pull-up rig or another horizontal object that is approximately 8\' tall. Athletes will do 5 burpees any time the volley is stopped. Winner is the team with the most volleys.