Range of motion drills, then warm-up with: Ball slams (30#) 4,8,12,16, 20 Shuttle sprints (50′ down, 50′ back = 1) 10,8,6,4,2 Strength: DB lateral raises 10-10-8-8-8, superset with 0:30 second handstand holds MetCon – partner WOD. Station A works, Station B runs 400m. When B returns, switch. Continue until each partner has completed a total […]
Tag Archives: ball slams
Dynamic warm-up, then MetCon: Done in the same format as the 12 Days of Christmas song (1, then 2, 1, then 3,2,1…) Set of shuttle sprints (50′ down and back x 2) Man-makers (35# DB’s) Standing broad jumps Toes-to-bar Overhead backwards ball throws (30# slam ball) Sandbag box step-ups (24″ box, 70# sandbag, each side) Ring […]
Dynamic Warm-up, then Deck of Cards workout for time, where: Diamonds are DB Curls (35# DB’s) Hearts are ball slams (30#) Clubs are Hand-release push-ups Spades are Goblet Squats (62# KB) First Joker is 100 flutter kicks (each side), second joker is a 1 mile run. Jacks are 11, Queen’s 12, King’s 13 and Ace’s […]
ROM Drills, then Warm-up with a 12:00 AMRAP (as many rounds as possible) Check out lexicons here: https://flagrantbeard.com/chops-lexicon/ 5 ball slams (30# slam ball) 5 overhead slam ball throws for distance (30#) 10 SDLHP’s (72# KB) -DR 10+3, AR 10+6 Strength: deadlifts 5-5-5-5-5, superset with dips 10-10-10-10-10 MetCon: 5 rounds for time of 10 atomic […]