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Wall Ball Challenge

Posted Monday, December 18, 2017 by NHS Staff

Week 1

  Timer Circuit Day 1   Timer Circuit Day 2 (Movement)   Timer Circuit Day 3  
  First time yourself in a minute for reps of the designated sequences( righty, lefty, throw right catch left, etc.) Add up the total number of reps....Then start the 3 rounds  

Adding movement to Day 1, mark off 10 feet and repeat day 1 circuit however you will be shuffling cone to cone as you move side to side

 

Day 1 format, however the goal is to beat the rep count by 50! Meaning 10 more reps per minute!

 
  Keep a running count of reps (or have a partner so they can record the reps at the end of each minute)      
  3 rounds, 5 minute timer, 1 minute circuit   3 rounds, 5 minute timer, 1 minute circuit   3 rounds, 5 minute timer, 1 minute circuit  
  Round 1-3, 20 burpees between each round   Round 1-3, 20 burpees between each round   Round 1-3, 20 burpees between each round  
  Time Style # Reps   Time Style # Reps   Time Style # Reps  
  1st min Righty     1st min Righty     1st min Righty    
  2nd min Lefty     2nd min Lefty     2nd min Lefty    
  3rd min Throw right catch left, split back to right, repeat     3rd min Throw right catch left, split back to right, repeat     3rd min Throw right catch left, split back to right, repeat    
  4th min Throw left catch right, Split back to left, repeat     4th min Throw left catch right, Split back to left, repeat     4th min Throw left catch right, Split back to left, repeat    
  5th min Righty and Lefty Switch Overhand     5th min Righty and Lefty Switch Overhand     5th min Righty and Lefty Switch Overhand    

Week 2

  TIMER CIRCUIT DAY 1 (Stationary)     TIMER CIRCUIT DAY 2 (Movement)     Timer Circuit Day 3 (Stationary)    
  30 second timer count your reps and report     30 Seconds- Set Two Cones 10 ft apart     1 minute timer count your reps and report    
  Position Yourself 5-7 Steps Away From Wall     Position Yourself 5-7 Steps Away From Wall     Position Yourself 5-7 Steps Away From Wall    
  Style     Style     Style    
  Freestlye Warm-Up (1 minute)     Freestlye Warm-Up (1 minutes)     Freestlye Warm-Up (1 minutes)    
  Righty Overhand (30 Seconds)     Righty Shuffle Overhand (30 Seconds)     Righty & Lefty Switch Overhand (1 minute)    
  Lefty Overhand (30 Seconds)     Lefty Shuffle Overhand (30 Seconds)     Righty & Lefty Switch Split dodge (1 minute)    
  Righty Sidearm (30 Seconds)     Righty Jog Overhand (30 seconds)     Righty One Handed Quickstick (1 minute)    
  Lefty Sidearm (30 Seconds)     Lefty Jog Overhand (30 seconds)     Lefty One Handed Quickstick (1 minute)    
  2 Minute Break     2 Minute Break     2 Minute Break    
  Righty Quickstick (30 Seconds)     Righty Jog BTB & ATW (30 seconds)     Righty one handed flips (1 minute)    
  Lefty Quickstick (30 Seconds)     Lefty Jog BTB & ATW (30 seconds)     Lefty One Handed flips (1 minute)    
  Righty Underhand (30 Seconds)     Righty Canadian (30 seconds)     Righty BTB (1 minute)    
  Lefty Underhand (30 Seconds)     Lefty Canadian (30 seconds)     Lefty BTB (1 minute)    

Week 3

  Day 1 Day 1     Day 2 Day 2     Day 3 Day 3    
  Back Pedal and approach wall Back Pedal and approach wall     Shuffle left to right and right to left Shuffle left to right and right to left    

Zig Zags (Six cones, staggered, 3-4 feet apart)

Zig Zags (Six cones, staggered, 3-4 feet apart)

   
  5 steps back and 5 steps forward 5 steps back and 5 steps forward     5 steps right and 5 steps left 5 steps right and 5 steps left        
  Round 1 Round 1     Round 1 Round 1     Round 1 Round 1    
  Style Style     Style Style     Style Style    
  1st minute: Righty 1st minute: Righty     1st minute: Righty 1st minute: Righty     1st minute: Freestyle 1st minute: Freestyle    
  2nd minute: Lefty 2nd minute: Lefty     2nd minute: Lefty 2nd minute: Lefty     2nd minute: Righty 2nd minute: Righty    
  3rd minute: Freestyle 3rd minute: Freestyle     3rd minute: BTB strong hand 3rd minute: BTB strong hand     3rd minute: Lefty 3rd minute: Lefty    
  4th minute: Sidearm Right 4th minute: Sidearm Right     4th minute: underhand flip right 4th minute: underhand flip right     4th minute: 4th minute:    
  5th minute: Sidearn Left 5th minute: Sidearn Left     5th minute: underhand flip left 5th minute: underhand flip left     30 seconds One Handed Right 30 seconds One Handed Right    
  Round 2 Round 2     Round 2 Round 2     30 seconds One Handed Left 30 seconds One Handed Left    
  1st minute: Righty 1st minute: Righty     1st minute: Righty 1st minute: Righty     5th minute: Righty, Lefty Switch 5th minute: Righty, Lefty Switch    
  2nd minute: Lefty 2nd minute: Lefty     2nd minute: Lefty 2nd minute: Lefty            
  3rd minute: BTB strong hand 3rd minute: BTB strong hand     3rd minute: Freestyle 3rd minute: Freestyle            
  4th minute: underhand flip right 4th minute: underhand flip right     4th minute: Sidearm Right 4th minute: Sidearm Right            
  5th minute: underhand flip left 5th minute: underhand flip left     5th minute: Sidearn Left 5th minute: Sidearn Left            

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