Saturday, May 21, 2016

Warm Up: (10 min)

2 Laps
Forward Walking Lunges / Backwards Walking Lunges
Broad Jumps / Tires
10 Superman
5 ps BW One Leg Deadlift
10 ps Plank Toe Taps

Strength Circuit (20 min)
~20 minutes to complete 3-4 sets.

5-7 Double Paused Goblet Squat *
8-10 ps One Arm KB Bent Over Row *
8-10 ps One Leg Deadlift *
5-7 ps Lunge to Press *

10 Plank Ups
2 laps

30:10 x3 (5 min)
High Plank with Opposite Arm/Leg Reaches
Burpees
Scissors

* Bring Outside:

Mat

KB 

Thursday, May 19, 2016

Warm Up
4 Court Laps or 150 skips
Walking Lunges
30 sec Superman Hold
10 Push Ups
10 Squats
x1

Strength Circuit (12 mins)
Do 8-12 reps of each exercise (depending on the weight you chose).

One Leg KB Deadlift *
Bottoms Up Overhead Walking Lunges *
Russian Twist * 

50 skips *

Tabata
KB Swings */ Jump Lunges

Strength Circuit (12 mins)
Do 8-12 reps of each exercise (depending on the weight you chose).

One Arm Bent Over Row *
Pause Squats (5 sec at bottom) *
Spiderman Push Ups

* Bring Outside: 

mat

KB

skipping rope 

Tuesday, May 17, 2016

Warm Up: (10 min)
3 Laps
Walking Lunges / Pivoting Squats
Grapevine
10 Push Ups
30 sec Superman Hold
15 Hollow Rocks

Strength Circuit (12 min)
4-6 Manmakers *
6-8 ps Stationary Lunges *
8-10 ps Russian Twist *
1 set of court lines (or 5 burpees if inside)

Strength Circuit (12 min)
10 Front Rack DB Squats *
8-10 DB Good Mornings *
8-12 DB Thrusters *
10-15 In and Outs

Finisher:

3 laps 

* Bring Outside:

2 heavy dumbbells

Monday, May 16, 2016

Warm Up: (10 min)
Stairs x3
10 Reverse Alternating Lunges to Cradle Stretch
10 Bent Over T's
10 Squats with Hamstring Stretch
10 Hollow Rocks
10 ps One Leg Bridge

Strength Circuit #1 (10-12 min)
8 Squat Hold with Resistance Band Row *
8 Pike Press
10 ps One Arm KB Swings *
10 Bottoms Up KB Thrusters *

Tabata (4 min)
Push Ups Levels / Squat Hold

Strength Circuit #2 (10-12 min)
8 ps Sumo Deadlift High Pull *
8/4 ps Spiderman Push Ups
8/4 ps Bottoms Up KB Alternating Reverse Lunges *
5 Dragon Flags / Reverse Crunch

* Bring Outside:
Mat
Kettlebell
Resistance Bands

Saturday, May 14, 2016

Warm Up (10 min)

2 Laps
1 Lap Facing Far Net
High Knees / High Heels
Broad Jumps / High Kicks
10 Lunges
10 Plank Saws
10 Superman
x1
AMRAP 12 
30 Air Squats
15 Hand Release Push Ups
5 ps One Arm DB Thruster *
2 Laps

30:15 x 3 (6 min)
DB Good Mornings *
Lateral Crab Walk
Candlesticks or Held Squat

Core Finisher: (6 min)
One minute of each exercise, back to back with no rest between (only resting when you need to):
Side Plank
Front Plank
Side Plank
Reverse Plank
Superman
Hollow Hold

* Bring Outside
Mat
Dumbbell

Thursday, May 12, 2016

Warm Up

4 Laps / Stairs
10 Alternating Superman
10 Reverse Plank Taps
10 Squats
x2

AMRAP 12 EMOM
EMOM = 3 Bottoms Up KB Thrusters *
12 KB Swings *
3 Prisoner Push Ups (9 total push ups)
6 ps One Leg Deadlift *
12 Hollow Rocks

30:15 x3 (10 min)
Superman Hold
Alternating Bear Plank
Burpee Star Jumps
Reverse Alternating Lunges - either bottom's up or front rack position *

Tuesday, May 10, 2016

Warm Up (10 min)

3 laps
Pivoting Squats / Backwards Lunges
Grapevine
10 Alternating Superman
10 Dolphin Push Ups
5 ps Side Plank Reach Unders
10 Bridges

AMRAP 15
6 T Push Ups
15 Goblet Squats *
15 Reverse Hollow Rocks
6 ps One Arm Overhead Walking Lunges *
2 Laps

40:20 x3 (9 min)
Sky Diver Hold
Plank Ups
Russian Swings *

* Bring Outside:
Mat
Kettlebell

Monday, May 8, 2016

Warm Up (10 min)

2 laps facing far net
Walking Lunges / Broad Jumps
15 Russian Swings
10 Plank Ups
5 Downward Dogs
x2

AMRAP 14 Ladder
Start with one rep of each exercise and add a rep to each exercise each round as you go to climb up the ladder.

Sumo Deadlift High Pull (two arms) * 

Reverse Alternating Lunges (ps) * 

Inchworm Push Ups
V Ups

Burpees

Tabatas (8 min)
20:10 x 8
4 sets of each exercise for a total of 4 minutes for each Tabata.

Superman Hold / Goblet Squats *
KB Swings * / Hollow Rocks

Court Running

Lines

*Bring Outside:

Mat

Kettlebell

Saturday, May 7, 2016

Warm Up:

3 laps facing far net
10 Squats
10 Push Ups
15 Bridges
20 Plank Saws

AMRAP 13 Partner
8 Russian KB Swings *
5 Bottoms Up Thrusters *
5 Burpees

Alternate complete rounds with a partner for a total number of rounds and reps in 13 minutes.

Partner Holds/Reps
Partner A does the required reps while Partner B holds the position until his/her partner is done all the reps, then switch.

30 Tuck Ups / Plank
25 Push Ups / Superman Hold
20 KB Lunges / Held Squat
10 ps Grasshoppers / Hollow Hold
3 laps / Downward Dog
12 Side Plank Reach Unders (ps) / Side Plank

* Bring Outside:
KB
Mat

Thursday, May 5, 2016

Warm Up:

3 Laps Facing Far Net or Stairs
5 Inchworm Push Ups
10 Superman
15 Bridges
5 ps Side Plank Reach Unders

AMRAP 12

6 Goblet Squats with Double Pulse at Bottom *

12 KB Swings *

6 ps Jump Lunges

12 Shoulder Tap Push Ups

8 Low Hurdle Jumps *

30:30 x3-4 (12-16 min)

Bottoms Up KB Thursters *

Lateral Walking Plank

Burpees

Forward Tactical Lunges * 

* Bring Outside:
KB
Mat
Hurdles 

Tuesday, May 3, 2016

Warm Up:

3 Laps
Pivoting Squats / High Knees
High Heels / Walking Lunge to Hamstring Stretch
10 Cobras
10 Bridges
15 Plank Saws

21-18-15-12-9-6-3
KB Swings *
Hand Release Push Ups
Wall Balls *
Hollow Rocks

AMRAP in remaining time: 
10 ps Reverse Lunge to Hop
10 Sumo Deadlift High Pull - Two Arms
10 ps Side Plank Dips

* Bring Outside:
Mat
Kettlebell
Wall Balls

Monday, May 2, 2016

Warm Up

2 Laps
Walking Lunges to Cradle / Backwards Walking Lunges
High Kicks / Broad Jump
8 Walking Push Ups
8 Cobras
6 ps One Leg Bridge 

AMRAP 14
4 Prisoner Push Ups (12 push ups total, 4 of the sequence)
8 Heels to Sky
12 Wall Balls *
16 KB Swings *
20 Power Squats

30:15 x 3 (9 min)
Jump Lunges
Reverse Hollow Rocks / Superman
One Arm KB Swing L *
One Arm KB Swing R *

* Bring Outside:
Outdoor Mat
Wall Balls
Kettlebell for swings