THURSDAY 01/06/2022
PROGRAM A
WARM UP
WORKOUT
Every Minute On the Minute for 12 Minutes (6 Total Rounds)
Minute 1:
2 Wall Walks
6 Dumbbell Thrusters
Minute 2:
Max Reps Wall Balls
Suggestions
Men: 40# DBs / 18-20# Ball
Women: 25# DBs / 13-15# Ball
Extra Challenge:
Men: 50# DBs / 3 Wall Walks
Women: 35# DBs / 3 Wall Walks
Score: Total Wall Ball Reps ONLY!
Goal: 90 - 150 Wall Balls
Coaches Notes
To hit the goal, you are looking at 15-25 wall balls per round. Set yourself up on the wall walks and thrusters so that you can start on the wall balls immediately at the top of the minute. That means, you should have at least 10 seconds to get set up for those. Choose a variation on the wall walks that you can knock out 2 reps in about 30 seconds. Choose a weight on the thrusters that you can go unbroken the whole way and still have a little juice to get after the wall balls in the next minute.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
Every Minute On the Minute for 12 Minutes (6 Total Rounds)
Minute 1:
2 Wall Walks
6 Barbell Thrusters
Minute 2:
Max Reps Wall Balls
Suggestions
Men: 75-95# / 18-20# Ball
Women: 55-65# / 13-15# Ball
Extra Challenge:
Men: 115# / 3 Wall Walks
Women: 75# / 3 Wall Walks
Score: Total Wall Ball Reps ONLY!
Goal: 90 - 150 Wall Balls
Coaches Notes
To hit the goal, you are looking at 15-25 wall balls per round. Set yourself up on the wall walks and thrusters so that you can start on the wall balls immediately at the top of the minute. That means, you should have at least 10 seconds to get set up for those. Choose a variation on the wall walks that you can knock out 2 reps in about 30 seconds. Choose a weight on the thrusters that you can go unbroken the whole way and still have a little juice to get after the wall balls in the next minute.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
Every Minute On the Minute for 12 Minutes (6 Total Rounds)
Minute 1:
2 Wall Walks
6 Sandbag Thrusters
Minute 2:
Max Reps Wall Balls
Suggestions
Men: 50-70# / 18-20# Ball
Women: 25-45# / 13-15# Ball
Extra Challenge:
Men/Women: 3 Wall Walks
Score: Total Wall Ball Reps ONLY!
Goal: 90 - 150 Wall Balls
Coaches Notes
To hit the goal, you are looking at 15-25 wall balls per round. Set yourself up on the wall walks and thrusters so that you can start on the wall balls immediately at the top of the minute. That means, you should have at least 10 seconds to get set up for those. Choose a variation on the wall walks that you can knock out 2 reps in about 30 seconds. The thrusters should be unbroken the whole way. Remember to keep the chest up and elbows high so the bag doesn't get to far out in front of you.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Wall Walks
If you are uncomfortable performing this movement or are working on managing the pressure in your core, you can try fewer reps or less range of motion. You can also customize with Pike Walk Outs or Pike Shoulder Taps. If you feel like you want to customize further you can use Inchworms, Bear Crawls, or Seated Shoulder Press. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Thruster/Wallball
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.