Wall Ball Abs Workouts to Burn Fat and Improve your Core Strength

Wall Ball Abs Workouts to Burn Fat and Improve your Core Strength

Synchronized burpees require both partners to do the burpees in tandem, with each partner on the ground at the same time before hopping up and finishing with an overhead clap.

Wall Ball Abs Workouts – TTTTD15

Five 2-Minute AMRAPs in 12 minutes

AMRAP in 2 minutes

  • 50 Double-Unders
  • 10 Dumbbell Power Cleans (2×50/35 lb)
  • Max Reps Wall Ball Shots (20/14 lb)
  • Rest 1 minute between each AMRAP
Scaling

Five 2-minute AMRAPs in 16 minutes
AMRAP in 2 minutes
25 – Single, Single, Double⁣
10 Dumbbell Power Cleans (40/25 lb) ⁣
Max Reps Wall Ball Shots

Rest 2 minutes between each AMRAP

Movement Standards

Double-Unders: Rope must go forward, two passes for each jump ⁣

Dumbbell Power Cleans: single head of DB touches the ground, head of DB touches the shoulder with elbow breaking vertical ⁣

Wall Ball Shots: Hip crease below the knee at the bottom, ball touches the target at the top. The ball must be settled on the ground before picking it back up.

Wall Ball Abs Workouts

Wall Ball Abs Workouts – THOMAS BUTLER

15-12-9-6-3 Reps for Time

  • Hang Cleans (135/95 lb)
  • Wall Ball Shots (20/14 lb)

TTTTD45

AMRAP in 13 minutes

  • 10 Wall Ball Shots (30/20 lb, 10/9 ft)
  • 10 calorie Row
  • 20 Double-Unders
  • 15 Wall Ball Shots (30/20 lb, 10/9 ft)
  • 15 calorie Row
  • 40 Double-Unders

Continue with this pattern, adding 5 Wall Ball Shots, 5 calorie Row, and 20 Double-Unders each round.

On a 13-minute clock, perform as many repetitions as possible of the prescribed work in the order written. In the first round, athlete must accomplish 10 Wall Ball Shots, 10 calorie Row, and 20 Double-Unders. Continue with this pattern, adding 5 Wall Ball Shots, 5 calorie Row, and 20 Double-Unders each round.

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