Position Players:
Dots
Pushups,Chins,Glute-Hams,OHS,1LRDL 1×10
Bent Rows 4×6
Crossfit: “Oliver”
3 Rounds:
1 min Push Press (75#/55#)
1 min Box Jumps
1 min KB Swings (24k/16k)
1 min Rest
Foam Roll, Stretch, Eat
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PP/MBB/WBB
Dynamic Warmup
Pushups,Chins,OHS,1LRDL,G-H 1×10
Squat Clean None
Conditioning: (Check your team’s workout for goal times)
Run 1 mile
Rest 5 min
6×5,10,15,20,25 yd shuttle (Basketball only)
Rest 5 min
Run 1 mile
Foam Roll / Stretch / Eat
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Position Players/MBB/WBB:
Agility Ladder
Pushups,Chins,Glute-Hams,OHS,1LRDL 1×10
Shoulder Press None
Crossfit: “Jan”
10,9,8,7,6,5,4,3,2,1 KB Swings (24K/16k) with a 100m run in between each round of swings.
Foam Roll, Stretch, Eat
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MBB/WBB/Position Players:
Dynamic Warmup
Agility Square 2x
Sprints: 4x60yd, 4x40yd, 4x20yd
Weight Room:
Shoulder Pre-hab (Position Players)
Clean Combo
Power Clean 1×2@50%,60%,70%, 5×2@80%
Back Squat + Box Jump None
Bench Press / DB Bench Press (follow your team’s workout for sets and reps. If you do not have a max for bench, choose your own weights.)
Bent Rows 3×6 light
RDL 3×6 light
Med Ball Abs 50
Foam Roll / Stretch / Eat
Softball/Men’s Tennis:
1×10 In Place Warm Up
Dynamic Warm Up
Star Drill Level 3
Barbell Warm Up
Hang Clean 1×3@62.5%,67.5%,72.5%,77.5%
Front Squat 1×3@67.5%,72.5%,77.5%,82.5%
DB Forward Lunge 3x6ea
1A DB Incline 3x5ea
1A 1L RDL 3x5ea
Turkish Sit Up 5x5ea
Stretch
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Position Players/MBB/WBB:
Dots
Pushups,Chins,Glute-Hams,OHS,1LRDL 1×10
Bench Press 4×6 (PP do Bent Rows 4×6)
Crossfit: “Tabata”
20 seconds of work , 10 seconds of rest for 4 min (8 sets for each exercise)
Rest 1 min between each exercise
Chins, Pushups, Situps, Squats
Foam Roll, Stretch, Eat
Softball/Men’s Tennis:
1×10 In Place Warm Up
Bodyweight Warm Up
Dynamic Warm Up
Zig Zag Drill Level 3, 300 yard shuttle (50 yards) x4, under 60 seconds, 3 minutes of rest between reps
DB Swing 4×8
Goblet Squat 3×16
Strict Chins(pronated) 3×9
1A DB Bench 3x8ea
1A DB Row 3x8ea
Shoulder Circuit (Y,T,W,L) 3×14
Deadbugs 3×20
Stretch
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PP/MBB/WBB
Dynamic Warmup
Pushups,Chins,OHS,1LRDL,G-H 1×10
Squat Clean 5×2
Conditioning: (Check your team’s workout for goal times)
15 x 100 m sprints
Foam Roll / Stretch / Eat
Men’s Tennis/Softball:
1×10 In Place Warm Up
Dynamic Warm Up
300 Yard shuttle test
12 x25 yards, in less than 60 seconds, rest 3 minutes, run the shuttle again
Stretch
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Men’s Tennis/Softball:
1×10 In Place Warm Up
Dynamic Warm Up
Interval Sprints-Both Halves
DB Warm Up
Hang Squat Clean 1×1@70%,75%,80%,3×2@85%
Goblet RFESS 3x8ea
Pushups 3×20
1A DB Military 3x6ea
Body Row 3×16
Elev. Cook Hip Lift 3x12ea
MB Russian Twists 3×28
Stretch
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MBB/WBB/Position Players:
Dynamic Warmup
Agility Square 2x
Sprints: 2x60yd, 2x40yd, 2x20yd
Weight Room:
Shoulder Pre-hab (Position Players)
Clean Combo
Power Clean 1×2@50%,60%, 3×2@70%
Back Squat + Box Jump 5×2+3
Bench Press / DB Bench Press (follow your team’s workout for sets and reps. If you do not have a max for bench, choose your own weights.)
Bent Rows 3×6
RDL 3×6
Med Ball Abs 50
Foam Roll / Stretch / Eat
Softball/Men’s Tennis:
1×10 In Place Warm Up
Dynamic Warm Up
Star Drill Level 3
Barbell Warm Up
Hang Clean 1×1@70%,75%,80%,3×2@85%
Front Squat 1×1@75%,80%,85%,3×3@90%
DB Forward Lunge 3x8ea
1A DB Incline 3x6ea
1A 1L RDL 3x6ea
Turkish Sit Up 5x5ea
Stretch
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Men’s Tennis/Softball:
1×10 In Place Warm Up
Dynamic Warm Up
10 x120yard runs in under 20 seconds, 60 seconds to jog back to the start and run the next rep, Take an extra 15 seconds of rest after the 4th and 7th reps.
Stretch
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Position Players/MBB/WBB:
Dots
Pushups,Chins,Glute-Hams,OHS,1LRDL 1×10
Bench Press 4×6
Crossfit: “Alice”
14,10,6
KB Swings (24k/16k), DB Thrusters (50#/30#), Chins
Foam Roll, Stretch, Eat
Softball/Men’s Tennis:
1×10 In Place Warm Up
Bodyweight Warm Up
Dynamic Warm Up
Guerilla Mutha Cardio
DB Swing 4×8
Goblet Squat 3×16
Strict Chins(pronated) 3×9
1A DB Bench 3x8ea
1A DB Row 3x8ea
Shoulder Circuit (Y,T,W,L) 3×14
Deadbugs 3×20
Stretch
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