Technique Work – Walking Lunges & Wall Ball
Benchmark:
A. Walking Lunges 100m – For Time @ 3:36 30KG
5min Rest
B. 5 Rounds of 1min Wall Ball, 1 Min rest – 15 Wall Ball 9KG
4 Rounds of:
60s – Cal Ski – 12C
60s – Wall Ball – 13 @ 9KG
60s – Box Jump / Box Step Up @17 @ 24″
60s Rest
40 Min AMRAP of:
40min AMRAP of:
400m Run
15 Wall Balls
400m Ski / Row *alternating
400m Run
20m Walking Lunges
400m Ski / Row *alternating
3R + 400+15+400 @ 30KG SB + 9KG WB
Bottoms Up Back Squat 3×5 @70KG *pin at 7
DB Incline Bench Press 3x 17.5KG @10, 10, 10
Romanian DL 3×5 @ 75
Pull Ups 3×5
Bent Over BB Row 3×5 @60kg
Incline Side-Lying Lateral Raise 3×10 @2.5kg
Romanian DL 3×5 @70
Bench Press 3×12 @15,17.5,17.5(10)
BB Bent Over Row 3×5 @60
Bottoms Up Back Squat 3×5 @ 50
Landmine SA HK Press 3x30kg @10,8,8
Bench Press 8×4 50,52,53,55,57,58,58,58
Barbell Row 8×4 40,43,45,47,50,51,51,51
3R:
5 Pull Ups
8 DB Fly @ 7.5,10,10
DB Lateral Raise 6×4 7.5,10,10,10,10
Barbell Upright Row 3×8 @16KG KB
Back Squat 8×4 @ 60 *last 2 sets 70
SL Banded Leg Curl 3×8 @ All the Gorilla Band
3R:
12-15 Belted Sissy Squat (facing outward)
6 Nordic Curl
DB Seated Press 6×6 @ 15KG DBs
Front lateral Raise 3×8 @ 7.5KG DBs
3 Rounds of:
20 DB Cleans @10KG DBs
20 Cal Ski
20 DB Push press @10KG
20 Cal Bike
20m [1 Squat + 1 Lunge] @10kg
20 Cal Row
32:09
45min Erg Bike
20k Bike Erg
Bike
10min warm up
10min subthreshold
2min easy
10min subthreshold