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