Monday, May 29, 2017 and Tuesday, May 30, 2017

A.

3 Laps
x1
5 Squat + Lunge, Lunge
5 Inchworms
5 ps Side Plank Dips
x3

B.
40:20 x3
1 DB Renegade Row
Goblet Squats
Russian Twist
Sprawls

C.
4 RFT:
8 ps One Arm DB Overhead Reverse Alternating Lunges
10 Tuck Ups
10 Alternating DB Snatches
1 Set Lines

D.
20:10 x4
Active Plank
Hollow Hold

Saturday, May 28, 2017

A.
2 Laps Facing Far Net
Walking Lunges / Backwards Walking Lunges
High Kicks / Jog
5 Inchworms
10 Squats
10 ps Russian Twist

B.
AMRAP 3
3 Laps
then max KB Swings

-rest 2 min-

AMRAP 3
35 Air Squats
then max reps Alternating Sumo Deadlift High Pull

-rest 2 min-

AMRAP 3
25 KB Push Press
then max reps Jump Lunges

C.
AMRAP 12
20 Russian Swings
10 KB Squats
5 Burpees
2 Long Laps (around benches and drain)

Thursday, May 25, 2017

A.

2 Laps Around BB Nets
10ps Reach Unders
10 Squats
10 KB Deadlifts
10 Bench Push Ups

B.
3 sets for reps of:
3 min on, 2 min off:
1 DBU KB Thruster
1 Burpee
+1 rep each round
*Start at 1 each set

C.
1 min each Station x3
KB Swings
Stairs
TRX Row
Inchworm Push Up
Rest

Monday, May 22, 2017

A.

2 Laps Facing Far Net
Walking Lunges with Rotation / Pivoting Squats
High Kicks / Arm Swings
10 Bench Push Ups
10 Hollow Rocks
10 Superman

B.
40:20 x4
Shuttle Run
Alternating KB Sumo Deadlift High Pull
Jump Lunges
Russian Twist

C.
AMRAP 3
3 Burpees
3 DBU KB Thrusters

AMRAP 3
10 Jump Squats
4 Inchworm Push Ups

AMRAP 4
10 KB Swings
7 V-Ups

Saturday, May 20, 2017 and Tuesday, May 23, 2017

A.

1 Set Lines (jog)

Walking Lunges with Rotation / Pivoting Squats

High Knees / High Heels

10 Plank Ups - no hips

5 Inchworms

10 ps Reach Unders

B.
AMRAP 9
8 ps Renegade Row
8 DB Cleans
8 V-Ups

C.
For Time:
Run 3 BB Court Laps
25 Goblet Squats
25 Hollow Rocks
25 DB Ground to Overhead

25 Burpees

25 Bench Dips

25 Jump Squats

Run 3 BB Court Laps

D.
Court Sprints + Abs

Thursday, May 18, 2017

A.

10 Squats
10 Lunges
10 Sit Ups
5 Inchworms
x2

B.
30:15 x4
*All sets in a row for each exercise.

Burpees
Tuck Ups
DBU KB Thrusters
Russian Twists

C.
3 RFT:
1 Long Court Lap (around bench and drain)
18 KB Swings
12 KB Squats
12 KB Lunges
9 KB Swings
6 KB Squats
6 KB Lunges

Tuesday, May 16, 2017

A.

1 Lap Facing Far Net
10 DB Good Mornings
10 ps Reach Unders
10 Samson Lunges
x2

B.
3 RFT:
2x
[ 10 Goblet Squats
10 Jump Lunges
10 Alternating DB Snatches
10 ps Russian Twist ]
Run 2 Laps

C.
30:10 x3
DB Ground to Overhead
Power Squats
Superman Flutters
Heel Touch Jumps

D.
20:05 x3
*all sets in a row for each exercise

Plank Saws
Scissors
Tuck Ups

Monday, May 15, 2017

A.

2 Laps
8 Squats
5 Inchworm Push Ups
15 Plank Saws
x2

B.
AMRAP 9
6 DBU KB Push Press
12 Alternating Forward Lunges
12 KB Swings
1 Set Lines

C.
40:20 x3
Russian or Alternating Swings
Jump Squats
SDLHP
Run Lines

D.
20:05 x3
*all sets in a row for each exercise

Hollow Hold
Active Plank
V-Ups

Saturday, May 13, 2017

A.

2 Laps
Shuffle
Pivoting Squats / Walking Lunges
10 ps Reach Unders
8 ps One Leg Deadlift
8 Inchworm Push Ups
x1

B.
AMRAP 12
8 ps One Arm Overhead Walking Lunges
6 DB Goblet Squats
10 DB Ground to Overhead
8 ps DB Russian Twist
2 Court Lengths + 10 Lateral Line Hops

C.
Tabatas 
Push Ups / Jump Squats
Renegade Row / Tuck Ups
Burpees / Plank Jacks

Thursday, May 11, 2017 and Friday, May 12, 2017

A.

8 Squats
8 Superman
8 ps Reach Unders
x2

B.
45:15 x3 
Goblet Squat
Rowing
Battle Rope
KB Good Morning
Hollow Hold
Rest

C.
45:15 x3 
Wall Balls
Russian Twist
TRX Rows
KB Swings
Plank
Rest

Monday, May 8, 2017 and Tuesday, May 9, 2017

A.

2 Laps Around Nets, Facing Far Net
x1

10 Squats
10 Russian Swings
10 Side Plank Dips
x3

B.
30:15 x4
-all sets for each exercise are done back to back
-1 set of court lines between exercises

1. DBU KB Thrusters
2. KB Swings
3. KB Forward Lunges
4. Plank Ups

C.
AMRAP 10 Ladder 2's
2 Inchworm Push Ups
2 KB Squats
2 Burpees
1 Lap Around Benches
+2 reps for first 3 exercises every round.

Saturday, May 6, 2017

A. (10 min)

2 Laps
High Kicks / Pivoting Squats
High Knees / High Heels
10 Alternating Superman
10 ps Side Plank Dips
X1

B. (15 min)
40:20 X3
Do all 3 sets of each exercise in a row.
2 laps around the basketball nets between stations.

Power Squats
Renegade Row
Russian Twist

C. (15 min)
5 RFT:
12 DB Goblet Squats
8 ps DB One Arm Push Press
12 DB Ground to OH
1 set Lines

Friday, May 5, 2017

A.
2x8, light KB:
Squats
Push Press
Lunges
Swings
Russian Twist

B.
45:15 x3
Wall Balls
SB Plank
Pull Ups
Step Ups
Alternating KB Swings
Rest

C.
AMRAP 10
10 Box Jumps
8 Sprawls
8 ps Grasshopper
10 Tuck Ups

Thursday, May 4, 2017

A. (10 min)

2 Laps Around Basketball Court
Pivoting Squats / Walking Lunges
Backwards Walking Lunges / Jog
10 ps Reach Unders
10 ps KB Russian Twist
10 KB Good Mornings

B. (10 min)
4 Rounds for Time:
2x (12 KB Swings + 6 KB Burpee Clusters)
1 Lap Around Benches

C. (14 min)
3 Rounds, 1 min per Station, 1 min rest between Rounds. 
KB Squats
One Arm KB Rows
Inchworm Push Ups
Sit Ups
KB OH Lunges or KB Lunge to Press

Wednesday, April 3, 2017

A.
3 ps Clock Lunges
5 Push Ups
5 Squats
5 Jump Squats
10 Hollow Rocks
x2

B.
AMRAP 10
EMOM = 5 DBU Thrusters

12 KB Swings
12 Jump Lunges
4 Inchworm Push Ups

C.
Tabatas
Burpees / Hollow Hold
KB Squats / Superman Hold or Reverse Hollow Rock
Box Jumps or Step Ups / Plank Ups

Tuesday, May 2, 2017

A.
2 Laps
Pivoting Squats / Walking Lunges
High Knees / High Heels
10 Plank Ups
10 Supermans

B.
AMRAP 14
15 KB Swings
8 KB Squats
8 Sumo Deadlift High Pull
6 Burpees
2 Laps

C.
30:15 x3
Hand Release Push Ups
KB Alternating Lunges (Forward or Reverse)
Plank: Opposite Arm/Leg Reaches
Figure 8 Squats
V-Ups

D.
Court Lines
10 Jump Squats on End and Middle Line, Sprint Back