Warm-up:
Banded Hip Warm-up
-into-
8 Minutes
30-second Air Bike
5 Muscle Clean *empty bar
5 Front Squats
5 Push Press
10 Alternating V-Ups
+
Thruster - 3x5 sets *building in weight
-complete one set every 1:30-
*Bar can be taken from the rack
+
Freedom (RX'd)
27-21-15
Wall Balls @ 20/14#
15-12-9
Burpee Box Jump Overs @ 24/20”
-rest 3:00-
21-15-9
Wall Balls @ 20/14#
12-9-6
Burpee Box Jump Overs @ 24/20”
-rest 2:00-
15-12-9
Wall Balls @ 20/14#
9-6-3
Burpee Box Jump Overs @ 24/20”
—
Independence (Scaled/Masters)
27-21-15
Wall Balls @ 14/10#
15-12-9
Burpee Box Jump Overs @ 20/16”
-rest 3:00-
21-15-9
Wall Balls (14/10)
12-9-6
Burpee Box Jump Overs @ 20/16”
-rest 2:00-
15-12-9
Wall Balls @ 14/10#
9-6-3
Burpee Box Jump Overs @ 20/16”
Time Cap - 20 minutes overall
**INTENTION - Another week means another wall ball/burpee box jump-over workout. Keep athletes excited and maintain a purposeful effort through each workout. It gets easier as we go. Stimulus is moderate intensity across all rounds. Athletes should choose a wall ball weight that allows them to complete the largest set of wall balls (27 reps) unbroken. However, athletes should not get baited into “having” to go unbroken if it sacrifices the intensity that can be maintained on Burpee Box Jump Overs.