Wall Balls

Warm-up:

200 m Run/Row

30 Glute Bridges

Side Lunges (5-8 each side)

Down Dog to Runner's Lunge & Twist (5-8 each side)

Resistance Band Postural Complex

Resistance Band Shoulder/Chest Mobility


Workout may be completed as a team of two* or individually.

Option 1 > 3 Months

Complete 100 Medicine Ball Squat Throws 10/15 for time

-If a break is needed, take a break in a plank position OR by completing continuous sit-ups

-Planks may be held as side planks as well

-Attempt to throw the ball a minimum of 3 feet in the air

*As a team, one person completes Medicine Ball Throws while the other holds a plank. Switch places as needed until both members complete 100 reps each


Option 1 > 3 Months

Complete 75 Medicine Ball Squat Throws 10/15 for time

-If a break is needed, take a break in a plank position OR by completing continuous sit-ups

-Planks may be held as side planks as well

-Attempt to throw the ball a minimum of 3 feet in the air

*As a team, one person completes Medicine Ball Throws while the other holds a plank. Switch places as needed until both members complete 75 reps each.


Option 3 < 1 Month

Complete 40-50 Medicine Ball Squat Throws 4/10 for time

-If a break is needed, take a break in a plank position OR by completing continuous sit-ups

-Planks may be held as side planks as well

-Attempt to throw the ball a minimum of 3 feet in the air

*As a team, one person completes Medicine Ball Throws while the other holds a plank. Switch places as needed until both members complete 40-50 reps each


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Lower Body Banded Stretches


Post time and thoughts to comments

CTW (Challenge of the Week) As many Single Jump Ropes as possible in 1 Minute

Gallon Challenge begins January 1!


41 views2 comments

Recent Posts

See All

Wheelin'

Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of

Minefield

Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo

 Logo-2.jpg