Wall Ball Wednesday

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

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
1:00 Row
10 Med Ball Thrusters
7 Single Arm Ring Rows (each side)

1 Set (at workout pace):
3 Wall Balls (at workout weight)
1 Rope Climb

Metcon
12:00 Cap
Metcon (Time)
10 Rounds
15 Wall Balls (20/14)
1 Rope Climb

Accessory
Metcon
4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality
10 Double DB Bench Press @ moderate weight – maintain quality
15 Hex Press @ light weight/moderate weight – maintain control and quality
10 Standing Alternating DB Curl (each side) + 10 Single DB Double Head Curl @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Hex Press = Dorsal on Bench, 2 dumbbells held in neutral grip, held above chest with DB touching, Lower w/ db still touching below sternum

Finisher
Metcon
3 rounds:
10 DB Single Leg Hip Thrusters (Each Side)
1:00 Wall Sit Hold (holding the DB)
– rest 1:00-

Post Workout Mobility
1:00 Pigeon Stretch (each side)
1:00 Seated QL Stretch (each side)
1:00 Seal Stretch

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