Chipper For Time:

• 50 Wall Balls
• 40 Burpees
• 30 Toes-to-Bar
• 20 Box Jumps
• 10 Handstand Push-ups

Equipment: Wall Ball

Time Cap: 20 Minutes

Notes: Complete all reps of each movement before moving on to the next. Scale movements as needed to maintain intensity throughout the workout.

Tabata:

• Wall Balls x 20 seconds
• Rest x 10 seconds
• Toes-to-Bar x 20 seconds
• Rest x 10 seconds

Instructions:
Perform each movement for 20 seconds of work followed by 10 seconds of rest, alternating between Wall Balls and Toes-to-Bar for a total of 8 rounds each. This workout will challenge your stamina and core strength. Enjoy the grind!

For Time:

• 50 Wall Balls
• 30 Toes-to-Bar
• 40 Wall Balls
• 20 Toes-to-Bar
• 30 Wall Balls
• 10 Toes-to-Bar

Wall Ball Weight: 20/14 lbs
Time Cap: 12 Minutes

Complete all wall balls before moving on to toes-to-bar. Scale toes-to-bar to knees-to-elbow or hanging knee raises as needed.

EMOM for 20 minutes:
- Odd Minutes: 10 Wall Balls
- Even Minutes: 5 Toes-to-Bar

Equipment: Wall Ball
Instructions: Complete 10 wall balls every odd minute and 5 toes-to-bar every even minute for a total of 20 minutes. Scale repetitions as needed to maintain intensity throughout the workout.

For Time:

• 50 Wall Balls
• 40 Deadlifts
• 30 Box Jumps
• 20 Pull-ups
• 10 Handstand Push-ups

Equipment:
- Wall Ball
- Barbell
- Box

Notes:
- Choose a challenging weight for the deadlifts that allows for good form.
- Scale the pull-ups and handstand push-ups as needed to maintain intensity.

AMRAP in 15 minutes:

• 10 Handstand Push-ups
• 15 Toes-to-Bar
• 20 Wall Balls

Equipment: Wall Ball

Instructions: Perform as many rounds as possible in 15 minutes of 10 handstand push-ups, 15 toes-to-bar, and 20 wall balls. Scale handstand push-ups to pike push-ups or push press if needed. Scale toes-to-bar to knees-to-chest or hanging knee raises if necessary. Choose a challenging wall ball weight to maintain intensity throughout the workout. Record total rounds and reps completed.

Chipper For Time:

• 50 Wall Balls
• 400 Meter Run
• 40 Box Jumps
• 300 Meter Run
• 30 Toes-to-Bar
• 200 Meter Run
• 20 Burpee Box Jump Overs
• 100 Meter Run
• 10 Wall Walks

Wall Ball Weight: 20/14 lbs
Box Height: 24/20 inches
Time Cap: 20 Minutes.

Make sure to pace yourself and focus on your breathing throughout the workout. Push yourself on the runs to keep the intensity high.

EMOM for 20 minutes:

• 10 Wall Balls
• 5 Toes-to-Bar

Equipment:
- Wall Ball

Instructions:
Perform 10 wall balls and 5 toes-to-bar at the start of every minute for 20 minutes. Focus on maintaining good form and consistent reps throughout the workout. Adjust the number of reps if needed to maintain intensity.

For Time:

• 50 Wall Balls
• 30 Toes-to-Bar
• 40 Wall Balls
• 20 Toes-to-Bar
• 30 Wall Balls
• 10 Toes-to-Bar

Wall Ball Weight: 20/14 lbs
Time Cap: 12 Minutes

Notes: Be sure to maintain proper form on the toes-to-bar to avoid unnecessary strain on the shoulders and lower back.

Tabata:

• 8 Rounds
• 20 seconds of Wall Balls
• 10 seconds of Rest

Equipment: Wall Ball
Instructions: Perform as many wall balls as possible in 20 seconds, then rest for 10 seconds. Repeat for a total of 8 rounds. Keep track of your total reps to track progress.
Note: Focus on maintaining good form and consistent effort throughout each round.

EMOM x 12:

• 10 Wall Balls
• 10/8 Calorie Row

Instructions:
- Perform 10 Wall Balls and then immediately hop on the rower for 10/8 calories every minute on the minute for 12 minutes.
- Choose a weight for the Wall Balls that allows you to maintain good form throughout the workout.
- Push the pace on the rower to get the calories done quickly before the next round starts.

Tabata Workout:

• Wall Balls (20/14 lbs)

Tabata Structure:
- 8 rounds of 20 seconds of work, followed by 10 seconds of rest for each movement.
- Complete all 8 rounds of Wall Balls before moving on.

Instructions:
- Set up a timer for Tabata intervals.
- Perform as many Wall Balls as possible within the 20-second work period.
- Rest for 10 seconds before starting the next round.
- Repeat for a total of 8 rounds.
- Score is total number of Wall Balls completed.

Note:
- Choose a challenging weight for the Wall Ball to push yourself during the Tabata intervals.

AMRAP in 20 minutes:

• 10 Wall Balls
• 5 Deadlifts
• 10 Wall Balls
• 5 Hang Power Cleans

Barbell: #185 / #135
Wall Ball Weight: 20/14 lbs

Note: Focus on maintaining good form and breathing throughout the workout. Increase the weight gradually if needed to keep the challenge level high.

For Time:

• 50 Double Unders
• 40 Wall Balls
• 30 Toes-to-Bar
• 20 Handstand Push-ups
• 10 Ring Muscle-ups

Equipment:
- Wall Ball

Instructions:
Perform each movement in order, completing all reps before moving on to the next. Focus on efficient and skilled movement patterns, especially during the gymnastics movements. Scale as needed to maintain good form throughout the workout. Time cap: 20 minutes.

For Time:

• 50 Wall Balls
• 40 Toes-to-Bar
• 30 Handstand Push-ups
• 20 Chest-to-Bar Pull-ups
• 10 Muscle-ups

Time Cap: 20 Minutes

Note: Scale movements as needed to maintain intensity and form throughout the workout.

For Time:

• 50 Wall Balls
• 800 Meter Run
• 40 Wall Balls
• 400 Meter Run
• 30 Wall Balls
• 200 Meter Run

Wall Ball Weight: 20/14 lbs
Time Cap: 20 Minutes.

For Time:

• 50 Wall Balls
• 40 Toes to Bar
• 30 Box Jumps
• 20 Handstand Push-ups
• 10 Muscle-ups

Equipment: Wall Ball

Instructions: Complete each movement before moving on to the next. Scale movements as needed to maintain proper form and intensity. Time cap is 20 minutes.

Tabata Workout:

• 8 rounds of 20 seconds of work, 10 seconds of rest for each movement:
  
  1. Wall Balls
  2. Push Press

Equipment:
- Wall Ball
- Barbell

Instructions:
- Complete 8 rounds of 20 seconds of work followed by 10 seconds of rest for each movement, alternating between Wall Balls and Push Press.
- Score is the total number of reps completed for both movements combined.
- Choose a challenging weight for the Push Press that allows you to maintain good form throughout the Tabata intervals.

AMRAP in 15 minutes:

• 10 Wall Balls
• 10 Burpees
• 10 Box Jumps
• 10 Push Press

Equipment: Wall Ball

Instructions: Complete as many rounds as possible in 15 minutes, moving through each movement with intensity and focus. Modify the reps or movements as needed to maintain good form and intensity throughout the workout.

EMOM for 20 minutes:

• Odd Minutes: 15 Wall Balls
• Even Minutes: 10 Burpees

Equipment:
- Wall Ball

Notes:
This workout is designed to keep your heart rate up throughout the entire 20 minutes. Focus on consistent pacing to maintain intensity.