Strength 10 - 15 Minutes
Back Squat @ 80% (same load as Wednesday of last week)
4 sets of 2 completing a set every 2 minutes
Then a burner...
For Time
20 - 15 - 10 - 5 Reps of:
Box Jumps (24/20)
Hand Release Push-ups
Ball Slams (20/14)
**7 Minute Cut-off**
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Ball Slams. Show all posts
Showing posts with label Ball Slams. Show all posts
2014-06-29
2014-05-31
SATURDAY WORKOUT
Metabolic conditioning today guys… team style.
In Teams of 2 - 3:
As Many Rounds As Possible in 20 Minutes:
15 Burpees
15 Ball Slams (20+/14+)
*The Catch - Only one teammate works at a time, completing an entire round before their partner(s) begins their round, BUT… while the one teammate is working on the Burpees and Ball Slams, the rest of the team must Hollow Hold, and/or Plank Hold. If any member of the team drops from their Hollow or Plank position, you must stop working until they can resume their position. Each team member must complete an entire round before the next team member can begin the Burpees and Ball Slams.
**If there is time left**
Row or Bike 5 Minutes to cool down.
In Teams of 2 - 3:
As Many Rounds As Possible in 20 Minutes:
15 Burpees
15 Ball Slams (20+/14+)
*The Catch - Only one teammate works at a time, completing an entire round before their partner(s) begins their round, BUT… while the one teammate is working on the Burpees and Ball Slams, the rest of the team must Hollow Hold, and/or Plank Hold. If any member of the team drops from their Hollow or Plank position, you must stop working until they can resume their position. Each team member must complete an entire round before the next team member can begin the Burpees and Ball Slams.
**If there is time left**
Row or Bike 5 Minutes to cool down.
2014-04-07
MONDAY WORKOUT
Gymnastics Skills 10 Minutes:
Pistols - work on technique, not volume. Use a box, a plate under your heel, or hold a plate in front of you… do what you need to do to work on these, but whatever scaling you did the last time you did pistols, do LESS scaling this time. Make it harder! Do several small sets of 4 - 6 reps.
15 Minutes ONLY:
Full Squat Clean 1RM
*You only get the 15 Minutes, so work up quickly. Try to establish a new 1RM.
Then…
3 Rounds of:
50 Double Unders
30 Ball Slams (20/14)
10 Toes2Bar
**10 Minute Cut-off**
*You can do Single Unders as a scale, but you must double the reps to 100 each round.
Pistols - work on technique, not volume. Use a box, a plate under your heel, or hold a plate in front of you… do what you need to do to work on these, but whatever scaling you did the last time you did pistols, do LESS scaling this time. Make it harder! Do several small sets of 4 - 6 reps.
15 Minutes ONLY:
Full Squat Clean 1RM
*You only get the 15 Minutes, so work up quickly. Try to establish a new 1RM.
Then…
3 Rounds of:
50 Double Unders
30 Ball Slams (20/14)
10 Toes2Bar
**10 Minute Cut-off**
*You can do Single Unders as a scale, but you must double the reps to 100 each round.
2013-06-29
SATURDAY WORKOUT
In Teams of 2:
Each team will be given:
45# Plate x 2 / 10 Walking Lunges per Plate (plates may be held however)
25# Plate x 2 / 10 Walking Lunges per Plate
15# Plate x 1 / 15 Walking Lunges
10# Plate x 1 / 15 Walking Lunges
35# KB x 1 / 20 KB Swings
53# KB x 1 / 20 KB Swings
20# Med Ball x 1 / 20 Ball Slams
14# Med Ball x 1 / 20 Ball Slams
You will have to carry your entire stock of things all the way to the dumpster, one at a time... BUT... for each item you carry, you must perform a movement BEHIND the starting line before carrying it to the dumpster. After you perform the required actions for the item you have chosen, you may run it down to the dumpster, and return empty handed, where you will tag your partner. They will select an item, and do the required movement, then carry it to the dumpster, return empty handed to tag you in again, relay style. On the last item carried to the dumpster, you will accompany your partner, but you may not assist them. Upon reaching the dumpster, you will start again, carrying the items back through the bay doors in the same fashion you carried them down to the dumpster. You must perform the required actions again before carrying each item back. Your time will stop when you and your partner both cross into the gym together with the last item. Have fun with this one guys and gals!!! :-)
Each team will be given:
45# Plate x 2 / 10 Walking Lunges per Plate (plates may be held however)
25# Plate x 2 / 10 Walking Lunges per Plate
15# Plate x 1 / 15 Walking Lunges
10# Plate x 1 / 15 Walking Lunges
35# KB x 1 / 20 KB Swings
53# KB x 1 / 20 KB Swings
20# Med Ball x 1 / 20 Ball Slams
14# Med Ball x 1 / 20 Ball Slams
You will have to carry your entire stock of things all the way to the dumpster, one at a time... BUT... for each item you carry, you must perform a movement BEHIND the starting line before carrying it to the dumpster. After you perform the required actions for the item you have chosen, you may run it down to the dumpster, and return empty handed, where you will tag your partner. They will select an item, and do the required movement, then carry it to the dumpster, return empty handed to tag you in again, relay style. On the last item carried to the dumpster, you will accompany your partner, but you may not assist them. Upon reaching the dumpster, you will start again, carrying the items back through the bay doors in the same fashion you carried them down to the dumpster. You must perform the required actions again before carrying each item back. Your time will stop when you and your partner both cross into the gym together with the last item. Have fun with this one guys and gals!!! :-)
2012-11-03
SATURDAY
A nice little scorcher on a Saturday.
Chipper for time:
1000m Row
75 Ball Slams (20/14)
50 KB Swings (53/35)
25 Burpees
*We may have to run heats for this workout. If so, we will be running them 5-6mins apart, in groups of 4-5 at a time. Don't worry... we'll have room for you on the rowers. :-)
Chipper for time:
1000m Row
75 Ball Slams (20/14)
50 KB Swings (53/35)
25 Burpees
*We may have to run heats for this workout. If so, we will be running them 5-6mins apart, in groups of 4-5 at a time. Don't worry... we'll have room for you on the rowers. :-)
2012-08-09
THURSDAY
5 Rounds of:
In 2 minutes
Run 200m
As many Ring Dips OR Burpees as possible with any remaining time within the 2mins.
**BONUS ROUND**
Rest 1 minute after the 5 Rounds then:
1 minute of max Ball Slams (20/14)
*Ring Dips are worth 2 points, Burpees are worth 1 point, and Ball Slams during the Bonus Round are worth ½ a point. The scale for Ring Dips will be Ring Dips with a band, or Dips between two boxes. You may do any combination of Ring Dips, and Burpees, that you choose, just keep a running total.
In 2 minutes
Run 200m
As many Ring Dips OR Burpees as possible with any remaining time within the 2mins.
**BONUS ROUND**
Rest 1 minute after the 5 Rounds then:
1 minute of max Ball Slams (20/14)
*Ring Dips are worth 2 points, Burpees are worth 1 point, and Ball Slams during the Bonus Round are worth ½ a point. The scale for Ring Dips will be Ring Dips with a band, or Dips between two boxes. You may do any combination of Ring Dips, and Burpees, that you choose, just keep a running total.
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