Monday 5-23-2016

Warm up:
3 rounds of: 20 seconds of jump rope, 20 seconds of air squats, 20 seconds of sit-ups.

Strength:
5x5 Front Squats with Body Bar

Condititioning:
21-15-9
Thrusters and Burpees over the bar

Wednesday 5-11-2016

Warm Up
3 rounds of: 20 seconds of jump rope, 20 seconds of air squats, 20 seconds of sit-ups.

Strength
5x5 Overhead Squats with a pause in the bottom

Conditioning
12 Minutes
Minute 1. AMRAP Burpees
Minute 2. Rest
Repeat

Skill
Agility Ladder Footwork

Monday 5-9-2016

Warm Up
Stop on 25 With Jumping Jacks 3x,
Then One Length of the Court Bear Crawl,
One Length Crab Walk

Strength
10 Minute EMOM 3 Wall Walks

Conditioning
8 Minute AMRAP
7 Thrusters
15 Jump Rope/Double Unders

Monday 5-2-2016

Warm up
2x30 second each of:
high knees
jumping jacks
scissor jumps
stationary lunges

Strength
5x5 Tempo Front Squats

Conditioning
10-1
Run Width of Court
Burpees