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