Musical Wall Balls
WORKOUT OF THE DAY
Fitness
1. Warmup – 3 Rounds:
0:20 Seated Hamstring Stretch
0:20 Box Shoulder Stretch
1 Slow, controlled Wall Walk
10 Hollow Rocks
10 Arch Rocks
2. HSPU Work – Based on current Level:
L1 (less than 10 standard pushups) – 5xME standard push-ups
L2 (can’t hold for 0:30) – 10:00 Practice Wall Walks, then 1xME HS Hold Against Wall
L3 (can do L1&L2, but no Strict HSPU) – 10×1 Negative HSPU (Make these as difficult as possible. Add 1 rep to last week)
L4 (at least 1 Strict) – EMOM 10: 1 Strict HSPU at most difficult progression possible.
*If you have 7/4 Strict HSPU, and 12/10 Kipping, ask a Coach for more difficult programming.
3. 5 rounds for time:
9 Pull-ups
9 Push Jerks 135/95
Performance
BEFORE CLASS:
1. Jerk Footwork Drills – 5:00
If you don’t know these, ask a Coach!
2. Jerk from Rack – 7×1 climbing
IN CLASS:
3. Warmup – 3 Rounds:
0:20 Seated Hamstring Stretch
0:20 Box Shoulder Stretch
0:10 Headstand Hold
10 Shoulder Taps
10 Hollow Rocks
10 Arch Rocks
4. Individual HSPU Work
Levels 1-4 complete work prescribed in Fitness.
L5 – (currently have 7/4 Strict HSPU, and 12/10 Kipping) – EMOM 8: 2-5 Strict HSPU wearing WEIGHT VEST
5. 5 rounds for time:
9 c2b
9 Push Jerks 155/105
AFTER CLASS:
6. Strict Muscle Ups
L1 (no MUs) – 5:00 Negative Practice (Start on top, lower as slow and possible to bottom of rings using false grip), then 3×5 MU transition practice w/ band or box
L2 (less than 5 MU) – For time: 10 kipping Muscle Ups with a extra dip on every rep. String as many as possible together.
L3 (baller status) – 3xME kipping Muscle Ups with a extra dip on every rep. Rest 2:00
7. 5x400m Tempo Run – Your Pace should be about an 8 RPE, or about 85-90% Max HR. Rest until HR comes at least below 120bpm.