Holy Wall Balls
Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Warm-up
Warm-up
Amrap 10
200m Ski (OR Row)
8 hanging scap retractions
4 kip to swing
8 goblet squats (light/moderate weight)
4 half kneeling single arm kettlebell presses (light weight) (each side)
200m Ski (OR Row)
8 hanging scap retractions
4 kip to swing
8 goblet squats (light/moderate weight)
4 half kneeling single arm kettlebell presses (light weight) (each side)
1 Set: (at workout pace)
8 Wall Balls (20/14)
6 Toes to bar
4 Wall Balls (20/14)
2 Bar Muscle Ups
Metcon
Metcon (Time)
100 Wall Balls (20/14)
75 Toes to bar
50 Wall Balls (20/14)
25 Bar Muscle Ups
75 Toes to bar
50 Wall Balls (20/14)
25 Bar Muscle Ups
Strength
Clean From Above the Knee + Clean + Jerk (4-4-3-3-3)
Clean From Above the Knee + Clean + Jerk
2set x 2 Clean From Above the Knee + 1 Clean + 1 Jerk @ 73% 1RM Clean
3sets x 1 Clean From Above the Knee + 1 Clean + 1 Jerk @78% 1RM Clean
3sets x 1 Clean From Above the Knee + 1 Clean + 1 Jerk @78% 1RM Clean
Split Jerk (10×1 (EMOM))
1 Split Jerk every Minute 10 sets
Build
Build
Bench Press (7-5-3-7-5-3)
– Move up in weight as reps descend, then start the second wave slightly higher than the first.
Finisher
Metcon
3 Sets:
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot – each side)
10 Single Leg Dumbbell RDL (each side)
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot – each side)
10 Single Leg Dumbbell RDL (each side)
Post Workout Mobility
2:00 Pigeon Stretch (Each Side)
13:00 – 15:00 Optimal