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

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

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

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

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

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

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

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

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

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