Wednesday, December 21st

Optimum Fitness

Both Groups Final:

"Filthy Fifty"
For Time
50 Box Jump
50 Jumping Pull-Ups
50 KBS
50 Step Walking Lunge
50 K2Es
50 Push Press
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders

Monday, December 19th

Optimum Fitness

Black Group:
A. Bench Press 3-3-3-3-AMRAP (80% of Last Set)
B. Dead Lift 3-3-3-3-AMRAP (80% of Last Set)

Orange Group:
A. Dead Lift 3-3-3-3-AMRAP (80% of Last Set)
B. Bench Press 3-3-3-3-AMRAP (80% of Last Set)

Friday, December 16th

Optimum Fitness

Both Groups:

"Jackie"
1000m Row
50 Thrusters
30 Pull-Ups

 or

21-15-9
OHS (65#/45#)
Burpees

Wednesday, December 14th

Optimum Fitness

Orange Group:
A. Press 5-5-3-3-3
+
1min amrap burpees
1min rest
1min amrap squats
1min rest
1min amrap double unders
1min rest
1min amrap sit-ups
1min rest
1min plank hold

Black Group:
A. Power Cleans 3-3-2-2-1-1
+
15-10-5 rep rounds for time:
Hang Squat Cleans (95#/65#)
Ring Dips

Monday, December 12th

Optimum Fitness

Orange Group:
A. Squats 5-5-5-3-3
B. Bench 5-5-5-AMRAP @ 70% of last set

Black Group:
A. Bench 5-5-5-AMRAP @ 70% of last set
B. Squats 5-5-5-3-3

Both Groups:
3 Rounds For Time of:
15 SDHP (65#/45#)
30 Box Jumps
45 Sit-Ups

Thursday, December 8th

Optimum Fitness

Orange/Black Groups:
Basketball

Tuesday, December 6th

Optimum Fitness

Orange Group:
10-9-8-7-6-5-4-3-2-1
Rep Rounds For Total Time Of:
K2E's
Box Jumps
Wall Ball

Black Group:
For Time:
10 Heavy Clean and Jerk
20 Wall Ball
30 Burpees
40 Step Overhead Walking Lunges
50 Double Unders

Friday, December 2nd

Optimum Fitness

Orange Group:
For Time:
500m Row
15 Burpees
25 KB Swings
15 Burpees
50 Step Walking Lunge

Black Group:
For Time:
30 Wall Ball
21 K2E's
30 Wall Ball
15 K2E's
30 Wall Ball
9 K2E's
30 Wall Ball

Wednesday, November 30th

Optimum Fitness

Orange Group:
A. Bench 5-5-5-5
+
10 Sets of:
10 Back Extensions
20 ABMAT Sit-Ups
Rest 2 mins

Back Group:
10 Sets Of:
10 Dead Lift (135#)
10 Ring Push-Ups
Rest 3 mins between sets

Monday, November 28th

Optimum Fitness

Orange Group:
A. Back Squat 5-5-5-5
+
3 Rounds Each For Time Of:
Run 400m
10 KB Swings
20 Wall Ball
Rest 5 min between rounds

Black Group:
A. Clean and Jerk 3-3-2-2-2
+
5 Rounds Each For Time Of:
3 Heavy Front Squats
6 Burpees
9 Pull-Ups
Rest 5 mins between rounds

Monday, November 21st

Optimum Fitness

Orange Group:
A. Bench Press 8-6-4-2
B. Front Squat 8-6-4-2
C. 2000m Row for time

Black Group:
A. Dead Lift (TnG) 5-3-3-3
B. Bench Press 5-3-3-3-AMRAP (70% of last set)
+
3 Rounds Each For Reps:
AMRAP Pull-UPS
AMRAP Push-Ups
Rest 5 mins between rounds

Thursday, November 17th

Optimum Fitness

Skill: Mobility Work


Orange Group:
4 Rounds For Time Of:
400m Run
15 OHS (45#/PVC)

Black Group:
21, 18, 15, 12, 9, 6, 3  rep rounds for time of:
Box Jump
Sit-Ups
Push-Ups

Tuesday, November 15th

Optimum Fitness

Skill: OHS


Orange Group:
21, 18, 15, 12, 9, 6, 3  rep rounds for time of:
Box Jump
Sit-Ups
Push-Ups

Black Group:
5 Rounds For Time Of:
400m Run
15 OHS (45#/PVC)

Basketball
A. Squat Clean Thrusters 5-5-3-3 rest 3 mins between
B. 100 Abmat sit-ups for time
C. Stretch (together)

Thursday, November 10th

Optimum Fitness

Black Group:
A. Bench Press 5-5-3-3-3
B. Hang Power Clean 3-3-3-3-1

Orange Group:
A. Back Squat 5-5-3-3-3
B. Press 5-5-3-3-3

Then (Both Groups)
3 Rounds for time of
25 Wall Ball
15 Push-Ups

Tuesday, November 8th

Optimum Fitness

Black Group:
A. Back Squat 5-5-3-3-3
B. Push Press 3-3-3-3
+
5 Sets for time of
5 Ring Push-Ups
10 Wall Ball
15 Sit-Ups


Orange Group:
A. Bench Press 5-5-3-3-3
B. Hang Power Clean 3-3-3-3
+
5 Sets for time of:
15 KB Swings
30 Sit-Ups

Basketball
A. Squat Clean Thruster 5-5-5-5
+
3 Sets of
10 Ring Push-Ups
20 Back Extensions
30 Abmat Sit-Ups
Rest 2 mins between sets

Friday, November 4th

Optimum Fitness
Benchmark Friday!

"Jackie"
For Time:
1000m Row
50 Thrusters (45#)
30 Pull-Ups

Thursday, November 3rd

Basketball
A. Bench 5 (60%), 5 (70%), 5 (80%), AMRAP @ 60%
B. 50 Unbroken ABMAT Sit-Ups x3 rest 30sec between
C. 25 Unbroken Back Extensions x3 rest 30sec between

Wednesday, November 2nd

Optimum Fitness

Black/Orange Group:
5 min AMRAP of:
10 DU's
10 Sit-Ups
10 Walking Lunges
Rest 5 mins
5 min AMRAP of:
10 Push-Ups
10 Squats
10 Ball Slams
Rest 5 min
5 min AMRAP of:
5 Burpees
10 KB Swings
1st Gate Run

Tuesday, November 1st

Basketball
3 Rounds for Time of:
7 Front Squats (95#)
14 Lateral Box Jumps (24")
21 Double Unders

Thursday, October 27th

Optimum Fitness

Black Group:
A1. AMRAP BW Bench x5 rest 20sec
A2. AMRAP Pull-Ups rest 5min

Orange Group:
A. Hang Power Clean 3-3-3-3 rest 2min
B. 15 Back Extensions x5 rest 1 min

+
Both Groups (together):
400m Run x3 rest 4 min between

Wednesday, October 26th

Basketball
"Final-Final"
For Time:
200 Double Unders
150 Sit-Ups
100 Squats
50 Burpees

*Good luck to all of you this season and make sure you always compete!!!

Tuesday, October 25th

Optimum Fitness

Black/Orange Group:
"FGB"
One minute AMRAP at each of the 5 stations
Score is total reps from round, then total overall reps
3 Rounds with 5 min break between rounds

1. Wall-Ball (20#/10#)
2. SDHP (65#/45#)
3. Box Jump (24"/20")
4. Push-Press (65#/45#)
5. Row (Calories)

*Post total reps per round and overall total to comments (149+142+147=438)

Basketball
21 Squat Clean Thrusters (95#/65#)
21 Box Jumps (Mid-Thigh Height)
400m Run
15 Squat Clean Thrusters (95#/65#)
15 Box Jumps (Mid-Thigh Height)
400m Run
9 Squat Clean Thrusters (95#/65#)
9 Box Jumps (Mid-Thigh Height)

Friday, October 21st

Optimum Fitness
Warm-Up:
400m Run
10 Push-Ups
15 Squats
20 Sit-Ups

Black Group:
A1. Front Squat 6-4-4-2-2 rest 10 sec
A2. 10 Box Jumps x5 rest 3 min
+
3 Sets Each For Time:
15 Adult Makers (choose a challenging weight)

Orange Group:
A. Dead Lift 5-5-3-3-3 rest 3 min
+
For Time (on turf):
50 Step Walking Lunge
25 ABMAT Sit-Ups
10 Box Jumps
25 ABMAT Sit-Ups
50 Step Walking Lunge

Thursday, October 20th

Basketball
Team WOD
(2 boys players, 2 girls players per team)

20 Cal Row
30 Wall Ball (20#/10#)
20 Pull-Ups
30 Box Jumps (24"/20")
20 SDHP (65#/45#)
30 Burpees
20 Shoulder to Overhead (65#/45#)
1st Gate Sprint

*Varsity Division and JV Division
*Team captains will place athletes into boy/girl or girl/boy order
*All four athletes will complete entire workout
*Player "A" will start with row and move on to Wall Ball when done at that time Player "B" may start row.  The pattern continues in order until all four athletes have completed the entire workout. 
*No athlete can start the next station until the person ahead of them is done.
*A teams till will end when athlete "D" crosses finish line

Wednesday, October 19th

Optimum Fitness
Warm-Up:
Mobility Work

Black Group:
5 Sets Each For Time:
3 Tough Hang Power Cleans
400m Run
Rest 5 min between sets


Orange Group:
A. Back Squat 6-6-4-4 rest 3 min
+
3 Sets Each For Time
10 KBS
400m Run
Rest 3 min between sets

Basketball
A. Back Squat 1-1-1-1-1-1-1 rest as needed between
+
As Many Rounds As Possible in 15 Mins of:
7 PVC OHS
14 ABMAT Sit-Ups
21 Double Unders
*Remember to do shoulder dislocations to find OHS grip

Tuesday, October 18th

Basketball
A. Clean and Jerk 1-1-1-1-1-1-1 rest as needed between
B. AMRAP Kipping Pull-Ups x3 rest 2 min between
+
For Time:
Then...
75 Burpees for time
at each minute you must stop and do 5 Ball Slams with 10# Dynamax

*12 min time cap
*Compare time to Wednesday, September 14th
*When posting please list time from 9-14-11 compared to today's time!

Monday, October 17th

Optimum Fitness
Warm- Up:
400m Run at Conversation Pace
Work on Kip

Black Group:
A. Bench Press 5-3-3-3-3
B. Push Press 3-3-2-2
+
1000m row for time
rest 8 min
1000m row for time

Orange Group:
A. Press 5-5-5-3-3
B. Bench Press 5-5-5-3
+
5 Rounds for time of:
10 Push-Ups
15 Sit-Ups
20 Double Unders

Basketball
A. Bench 1-1-1-1-1-1-1
B. 2 sets of AMRAP Bench at 70% of new max
rest 2 mins between sets 1 and 2
+
For Time:
30 Wall Ball (20#/10#)
10 Box Jumps (Mid Thigh Height; Must Stand Up on Top of Box Fully)
400m Run (Out and Back)
20 Wall Ball
20 Box Jumps
400m Run
10 Wall Ball
30 Box Jumps

Friday, October 14th

Basketball
5 Rounds each for time at Max effort:
400m Run
Rest 5 min actively (do not sit or lay down between sets)

*Post each time in seconds; 62s, 65s, 64s, 68s, 63s
*Goal: < 75s is good, < 70s is very good, < 65s is excellent

Thursday, October 13th

Optimum Fitness
Black/Orange Group
5 Rounds For Time of:
5 Deadlift (185#/155#/135#/95#/65#)
10 Burpees over Bar

*Record time and weight used for deadlift

Basketball
A. Push or Split Jerk 2-2-2-2-1 rest 3 min
B. AMRAP Kipping Pull-Ups x3 rest 3 min
C. 150 ABMAT Sit-Ups For Time

Wednesday, October 12th

Basketball
For Time:
4 Rounds of
400m Run
50 Squats

*Run in two groups, must have a partner count squats (preferably a girls player paired with a boys player)!
*ANY SQUAT THAT YOUR HIP CREASE DOESN'T GO BENEATH TOP OF KNEE DOESN'T COUNT!!!
Question for you: Are you truly training to your highest Intensity possible or are you hesitant to feel that uncomfortable feeling when truly going as hard as possible???  There is only 1 true way that will transfer over to you being a better athlete, so why not learn how to be comfortable with uncomfortable!

Tuesday, October 11th

Optimum Fitness
Skill: 
Hang Squat Clean

Black Group:
A1. Bench Press 5-5-5-3-3 rest 10 sec
A2. 8-10 Strict Pull-Ups x5 rest 3 min
B. Hang Squat Clean 3-3-3-3 rest 2 min
+
3 Sets Each For Time of:
10 GHD Sit-Ups
15 KB Swings
20 ABMAT Sit-Ups
Rest 1 min between Sets

Orange Group:
A. Hang Power Clean 3-3-3-3 Rest 2 min
B1. Press 5-5-3-3-3 rest 20 sec
B2. 12 KB Swings x5 rest 3 min
+
Row 2000m For Time

Basketball
A. Deadlift 2-2-2-2-2 rest 20 sec
A2. 15 GHD Raises Rest 4 min
+
4 Rounds Each For Time of:
5 Heavy Thrusters
10 Calorie Row
15 Box Jumps
1st Gate Sprint
Rest 4 min

Monday, October 10th

Basketball
A1. Bench 2-2-2-2-2 rest 20 sec
A2. 10 Kipping Pull-Ups Fast x5 rest 3 min

B. Power Clean 2-2-2-2 rest 3 min
+
3 Rounds Each For Time of:
30 Double Unders
10 Front Squats (135#/95#/75#)
10 Burpees
Rest 2 min between sets

* We have 3 weeks left of fall training, your intensity level in the weight room needs to peak! 

Thursday, October 6th

Basketball
A. Back Squat 5-4-3-2
+
21-18-15-12-9 Rep Rounds of
SDHP
Wall Ball
K2E

*Friday Rest Day!

Wednesday, October 5th

Optimum Fitness
Skill:
Hang Power Clean

Black Group:
A. Hang Power Clean 3-3-3-3-3 rest 3 min
B. 10 Adult Makers x4 rest 3 min
C. 100 Abmat Sit-Ups For Time

Orange Group:
A1. Bench Press 5-5-5-5
A2. 8-12 Push-Ups x4
B. Back Squat 5-5-5
C. 100 Abmat Sit-Ups for Time


Basketball
5 Sets Each For Time Of:
30 Sec AMRAP Hang Squat Clean Thrusters (95#/65#)
30 Sec AMRAP Burpees
30 Sec AMRAP Air Squats
30 Sec AMRAP Sit-Ups
Rest 5 min between Sets
*Record Total Reps Per Round

Tuesday, October 4th

Basketball
*Boys Basketball Open Gym this week is on Wednesday 7:30-8:30pm

A1. Deadlift 3-3-2-2-1 rest 20 sec
A2. 15 GHD Raises x5 rest 4 min

4 Sets of
3 Heavy Push Press (add weight per set)
AMRAP Strict Pull-Up
1st Gate Sprint
Rest 3 min between sets
*Time each round individually!
+
For Time:
Double Under Ladder
10-20-30-40-50-40-30-20-10
*After you complete first 10 reps, you must stop before you start the 20 reps.
*After you complete 20 reps, you must stop before you start the 30 reps...and so on

Monday, October 3rd

Optimum Fitness
Black/Orange Group:
For Time:
50 SDHP (65#/45#)
40 Push Press (65#/45#)
30 K2E's
20 Burpees
10 Calorie Row

Basketball
A. Bench Press 5-4-3-5-4-3 Rest 4 min
B1. Hang Squat Clean 3-3-3-3 rest 10 sec
B2. 15 Box Jumps (Box Height at Mid Thigh) x4 rest 3 min
+
For Time:
2nd Gate Run
20 Push-Ups
35 Squats
50 Sit-Ups
35 Squats
20 Push-Ups
2nd Gate Run

Thursday, September 29th

Optimum Fitness
Black Group:
A1. Deadlift 5-5-3-3-3 rest 20 sec
A2. 10 GH Raises rest 3 min
+
5 Sets Each For Time Of:
15 Wall Ball
30 Sit-Ups
Rest 2 min between sets 

Orange Group:
 5 Sets Of:
AMRAP Bench Press-BWT* rest 20 sec
20 Jumping Pull-Ups
Rest exactly 5 mins between sets
*BWT= Body Weight (If you weigh 180#, then you bench 180# )
*If you can't do at least 5 reps at body weight, then scale to 80% of bwt
*If you can't do at least 5 reps at 80% then scale to 70% etc...
*You must have the same weight on the bar every round!!! 
+
1000m Row for time


Basketball
A. Back Squat 5-4-3-5-4-3 rest 3 min between
B. Power Clean 3-2-1-3-2-1 rest 3 min between
+

For Time:

50 double unders

20 burpees

50 wall balls (10#)

20 burpees

50 double unders

 

*Back Squat and Power Clean second set of reps should be heavier than first

(ex.135-145-155-145-155-165)

*Butt to ball on wall ball, throw up to 10' target

Wednesday, September 28th

Basketball
For Time:
30 Push-Ups (Games Standards)
30 Sit-Ups
Run 1600 m
30 Push-Ups
30 Sit-Ups 
Run 800 m
30 Push-Ups
30 Sit-Ups 
Run 400m

Tuesday, September 27th

Optimum Fitness
Black Group:
5 Sets Of:
AMRAP Bench Press-BWT* rest 20 sec
AMRAP Pull-Ups
Rest exactly 5 mins between sets
*BWT= Body Weight (If you weigh 180#, then you bench 180# )
*If you can't do at least 5 reps at body weight, then scale to 80% of bwt
*If you can't do at least 5 reps at 80% then scale to 70% etc...
*You must have the same weight on the bar every round!!!
Record reps of each per set and total reps
+
50 GHD Sit-Ups for time
Record Time

Orange Group:
A1. Deadlift 5-5-5-5-5 rest 20 sec
A2. 10 Back Extensions rest 3 min
+
4 Sets Each For Time Of:
15 Wall Ball
30 Sit-Ups
Rest 2 min between sets

Basketball
A1. Deadlift 3-3-2-2-2 rest 20 sec
A2. 10 GHD Raises x5
Rest 4 min between sets

B1. Push Press 5-5-3-3-3 rest 20 sec
B2. 10 Ball Slams (20#/10#)
Rest 4 mins between sets
+
21-15-9 rep rounds for time of:
Hang Squat Clean Thrusters (65#/45#)
Box Jumps (24"/20")
*Complete this part together

Monday, September 26th

Basketball
5 Sets Of:
AMRAP Bench Press-BWT* rest 20 sec
AMRAP Pull-Ups
Rest exactly 5 mins between sets
*BWT= Body Weight (If you weigh 180#, then you bench 180# )
*If you can't do at least 5 reps at body weight, then scale to 80% of bwt
*If you can't do at least 5 reps at 80% then scale to 70% etc...
*You must have the same weight on the bar every round!!!
Record reps of each per set and total reps
+
50 GHD Sit-Ups for time
Record Time

Friday, September 23rd

Optimum Fitness
Black/Orange Group:
"Shelby"
3 Rounds for time of:
400m Run
50 Sit-Ups
50 Squats

Basketball
"Spags"
For Time:
21 Deadlift (155#/105#)
9 Lateral Burpees Over Bar
1st Gate Run
15 Deadlift
15 Lateral Burpees Over Bar
1st Gate Run
9 Deadlift
21 Lateral Burpees Over Bar
1st Gate Run

Thursday, September 22nd

Basketball
A1. Back Squat 5-5-3-3-3 rest 10 sec
A2. 20 Air Squats x5 rest 5 min

B. Clean and Jerk 3-3-3-3 rest 3 min
+
3 Rounds Each For Time:
AMRAP Kipping Pull-Ups
30 abmat sit-ups
Rest 2 min between rounds

Wednesday, September 28th

Optimum Fitness
Skill/Warm-Up:
3 Rounds of
10 Kipping Pull-Ups
10 OHS w/PVC
10 Walking Lunges

Orange Group:
A. Bench Press 8-6-6-4-4 rest 3 min
B. 500m Row @90% x3 rest 8 min

Black Group:
A. Thrusters 8-6-6-4-4 rest 3 min
B. AMRAP DU's in 5 min
C. AMRAP Box Jumps in 3 min

Basketball
A. 5-Dot x2 (AFAP)
+
5 Rounds Each For Time
15 Heavy KBS (70#/55#/35#)
15 Tall Box Jumps (Boys 36"/Girls 24"-30")*
1st Gate Sprint
Rest 5-7 min between rounds
*Each bumper plate is 4"
*Box Jumps today are explode up and step down fast

Tuesday, September 20th

Basketball
A1. Deadlift 3-3-3-3-3 rest 20 sec
A2. 10 GHD Raises x5
Rest 4 min between sets

B. 3 Strict Press/5 Push Press x5
Rest 3 mins between sets

+
4 sets of:
15 GHD Sit-Ups
30 ABMAT Sit-Ups
1 min plank hold
Rest 2 min between sets

Monday, September 19th

Optimum Fitness
Skill/Warm-Up: 
Thruster
Overhead Squats

Orange Group:
A. Thrusters 8-6-6-4-4 rest 3 min
+
On the min every min for 15 min
5 Push-Ups
10 Sit-Ups
15 Squats

Black Group:
A. Bench Press 8-6-6-4-4 rest 3 min
B. AMRAP Bench Press at 70% of last set x1
+
On the min every min for 15 min
5 Push-Ups
10 Sit-Ups
15 Squats

Basketball
A. Bench Press 6-6-4-4-4 rest 4 min

B. AMRAP Bench Press at 70% of last set x1

C. 3 TnG Power Clean/3 Front Squat x4 rest 4min
*TnG= Touch and Go
*Perform 3 power cleans, then immediately perform 3 front squat with same weight and without putting weight down

Then...
On the min every min for 15 min
5 Push-Ups
10 Sit-Ups
15 Squats

Friday, September 16th

Basketball
"FGB"
One minute AMRAP at each of the 5 stations
Score is total reps from round, then total overall reps
3 Rounds with 5 min break between rounds

1. Wall-Ball (20#/10#)
2. SDHP (65#/45#)
3. Box Jump (24"/20")
4. Push-Press (65#/45#)
5. Row (Calories)

*Post total reps per round and overall total to comments (149+142+147=438)

Thursday, September 15th

Optimum Fitness
Skill/Warm-Up:
GHD Sit-Ups, Back Extensions, GHD Raises

Orange Group:
A1. Deadlift 5-5-5-5-5 rest 20 sec
A2. 10 Back Extensions rest 3 min
+
5 Rounds of:
1st Gate Run
10 Push-Ups
20 Squats

Black Group:
7 Sets of:
3 Heavy Front Squats
6 Ring Push-Ups
9 KB Swings (52#/35#)
Rest 5 min between  sets

Basketball
A1. Back Squat 5-5-5-3-3 rest 20 sec
A2. 10 GHD Raises x5 rest 4 min

B. Clean and Jerk 3-3-3-2-2 rest 3 min between sets
*Drop after each one

C. AMRAP Kipping Pull-Ups x3
Rest 3 min between sets
*Scale to amrap band assisted pull-ups

Wednesday, September 14th

Basketball
A. 5-Dot x2 (AFAP)
B. 8 High Box Jumps x5
*Increase height on each set if possible
*Stand up to full extension on top of box
*Step down on each
C. 5 min AMRAP Double Unders

Then...
75 Burpees for time
at each minute you must stop and do 5 Ball Slams with 10# Dynamax

*Ball Slam= Pick up Dynamax and bring overhead with arms extended and throw down to ground hard
*12 min time cap

Tuesday, September 13th

Optimum Fitness
Skill/Warm Up:
Press Series/Double Under Practice

Orange Group:
6 sets of:
5 Strict Press
25 Double Unders
25 Sit-Ups
Rest 3 mins between sets

Black Group:
A1. Deadlift 8-6-6-4-4
A2. Gate Run x5
Rest 4 mins between sets
+
3 rounds for time of:
30 Double Unders
30 Sit-Ups

Basketball
A1. Deadlift 5-5-3-3-3
A2. 15 Back Extensions x5
Rest 4 mins between sets

B. 3 Strict Press/5 Push Press x5
Rest 3 mins between sets
+
4 sets of:
15 K2E's
30 ABMAT Sit-Ups
Rest 90 sec between sets

Monday, September 12th

Boys Basketball
A. Bench Press 8-6-6-4-4 rest 3 min

B. 3 TnG Power Clean/3 Front Squat x4 rest 4min
*TnG= Touch and Go
*Perform 3 power cleans, then immediately perform 3 front squat with same weight and without putting weight down

Then (together)...
5 Rounds for time of:
1st gate run
20 Box Jumps (24"/20")

Friday, September 9th

Optimum Fitness
Skill/Warm-Up: 
Double Unders

Black/Orange Group:
"Jimmy"
For Time:
500m Row
50 Push Ups
50 Sit Ups
50 Squats
500m Run

Basketball
"Annie"
50-40-30-20-10 rep rounds for time of:
Double Unders
Sit-Ups

Thursday, September 8th

Basketball
A.
Back Squat 10-8-6-10-8-6 rest 3 min
(set ex. 135-145-155-145-155-165)

B.
5 sets of:
3 Power Clean
10 Burpees AFAP
rest 5 min between sets

C.
4 sets of:
15 Overhead Squat
15 GHD Sit-Ups
Rest 2 min between sets

Wednesday, September 7th

Skill:
KB Swings
K2E

Orange Group:
A. Back Squat 10-10-8 rest 3 min
+
3 rounds for time of
15 KB Swings
15 Box Jumps

Black Group:
A1. Bench Press 8-8-6-6 rest 10 sec
A2. 5 Strict Pull-Ups x4 rest 3 min
+
4 Rounds for time of
15 KB Swings
15 K2E