SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Go for quality positions here!  Heels down, knees out, chest up, belly tight!

PROGRAM A

5 Rounds

Each Round is 3 Min AMRAP
100 Meter Farmer Carry
Max Wall Balls

No Rest Between Rounds

RX Men: 20# ish Ball, 40-53# DBs/KBs

RX Women: 14#ish Ball, 25-35# DBs/KBs

No RX + - Just CRUSH IT HARDER!

Score: Total Reps of Wall Balls completed across all 5 Rounds

Goal: 80-100 Wall Balls or More

PROGRAM C

TEAM VERSION

In Teams of 2

15 Min AMRAP

Partner 1: 100 Meter Farmer Carry
Partner 2: Max Wall Balls

Then keep switching back and forth for 15 Min

RX Men: 20# ish Ball, 40-53# DBs/KBs

RX Women: 14#ish Ball, 25-35# DBs/KBs

No RX + - Just CRUSH IT HARDER!

Score: Total Reps of Wall Balls completed across all 5 Rounds for BOTH teammates combined.

Goal: 80-100 Wall Balls or More

OH. BOY.

If your shoulders weren't sore enough - here you go.

The Farmer carry should take you roughly 1:00 - 1:30.  If it takes you longer than 2 min - you may want to lower the weight or only carry one object and alternate hands when needed.

The dumbbells or KBs will be held at the sides.  Try not to round the shoulders too far forward as you walk.  You can try a slight shuffle or jog with them if you are feeling super legit.

If you don't have a pair of matching dumbbells or KB, but you have plates - you may sub plate carries.  Get creative if you need to!

If you absolutely have nothing to carry you may sub a sandbag on the back, but you may want to increase the distance slightly to make it fit that 1 min to 90 second time domain.

For the wall balls you will shoot to a roughly 9-10' target if possible.  Keep the chest up, heels down, drive the knees out, and reach the butt back and down as you squat.  You will hold the ball at the chest and not allow it to pull you forward.  Get the butt below the knees at the bottom.  Stand out of the squat hard and fast to help make the ball weightless. Use that drive from the legs to throw the ball.

When you catch it, don't allow it to pull you forward.  Catch THEN squat.

No ball or low ceilings?  NO problem.  You can do thrusters with a light set of dumbbells, an empty bar, or even a single dumbbell.

You MAY get a bunch of extra reps if you do the thruster version.  The movement cycle time is simply just faster. Feel free to cap it at 30-35 per round if this is the case!