10 Rounds for Time
12 Wall Balls
8 Up and Over Ball Planks

RX Men: 20# ish Ball
RX Women: 13-15#ish Ball

RX + : Go up to 15 and 10

Ideal Wall Ball Target Height 9-10'

Score: Total Time

Goal: Under 12 Min

PROGRAM B

10 Rounds for Time
12 Thrusters
8 Up and Over Ball Planks

RX Men: 65#
RX Women: 45#

RX + : Go up to 15 and 10

Plank height: Roughly 8-10"

Score: Total Time

Goal: Under 12 Min

PROGRAM C

10 Rounds for Time
12 Shoulder to Shoulder Sandbag Thrusters
8 Up and Over  Planks

No RX Weight - use what you've got and raise/lower the number based on what you can do efficiently in about 30-40 seconds.

RX +: Go up to 15 Thrusters + 10 Up and Over Planks

Score: Total Time

Goal: Under 12 Min

NOTES:

This workout is dedicated specifically to Street Parking Member Adam Trammell or @adam_tries_fitness.  He is private on IG so I can't re-post the inspiration for today's workout, but it came a few weeks ago when the plank up and overs were a part of the gymnastics workout programming.  He loved them SO much that I had to bring them into an actual workout of the day.  Thanks for the tip Adam!

For the wall balls you will hold the ball at the chest.  Heels are shoulder width apart.  Heels are down.  Sit the butt back and down and drive the knees out.  Keep the chest up and belly tight as you go down.  Get the butt lower than the knees at the bottom.  Stand up hard and fast to help you throw the ball using the drive from the legs.  Shoot to roughly a 9-10' target if possible.

When the ball comes back down, catch it at the chest FIRST then reach the butt back and down into the next rep.

If you have low ceilings you may sub a single dumbbell thruster (held with both hands) or medicine ball cleans!

For the Up and Over Ball Planks the idea is to use your medball.  You will get into a plank position (top of a push up) with the hands to the side of your ball.  You will place the hand closest to the ball on the ball, then the other (now both hands are on the ball).  Then the fist hand will come down on the other side, followed by the second.  Up and over once = 1 rep.  You will go up and over 8 times per round.

If these are crushing you - lower the number.  If the ball is too difficult you can sub plank ball taps with the ball in front of you or you can find something more stable (like a stack of plates) to go up and over.

Keep the belly tight - no sagging hips.  But no super raised butt either.

If you need to even scale these to elevated - you may do that!  Or even shoulder taps on the knees!

Mamas - if you still need a sub - you may sub 12 kb swings in place of the up and overs all together.