FREE Week

Free Week - Day 1

A. Dynamic Warm-up & Hip Mobility
B. Partner Shuttle run competition
1. Sprint 20 yards out, 20 mountain climbers, 20 yards back
2. Partner goes
3. Sprint 40 yards out, 20 mountain climbers, 40 yards back
4. Partner goes
*Repeat for 3 total rounds*
C. Team Races with the Toys!
We will play two 12 minute games
1. Burpee x 15 = 1 point
2. Slam Ball x 20 = 1 point
3. Kettle bell Swings x 25 = 1 point
4. Reverse Crunches x 30 = 1 point
5. Tire sprint 60 yards out then back = 1 point
D. Post Training Stretching

Free Week - Day 2

A. Calisthenics - Hip mobility
B. Tabata Style Superset
1. 20 seconds of Pushups
2. 10 Seconds rest
3. 20 seconds of Squats
4. 10 Seconds rest
*repeat for 8 rounds, 8 total minutes*
**Score your total amount of reps**
C. Leg Warmer
1. Sprint ends, run sides
2. 30 Dips
3. 30 Walking Lunges
4. Sprint side, run the rest
5. 15 Star Jumps
*As many complete rounds as possible in 18-21 minutes*
D. Post Training Stretching

Free Week - Day 3

A. Dynamic Warm-up & Jump Rope
B. Partner shuttle run with 5 Turkish Get-ups
C. PHA this...
In this workout you have FOUR stations - You move through each station after 30 seconds. One round is 2 minutes; today we do 5 total rounds. Non-stop 10-minute circuit.
1. Rows
2. Sit-ups
3. Siff Squats
4. Dumbbell Push Press
D. Short Course Baseball...
Run 20 yards between each base
1st 20 Burpees
2nd 20 Pushups
3rd 20 Burpees
Home 20 Pushups
Score as many runs as you can in 10 minutes
E. Run 3-4 Laps for time
F. Post Training Stretching

Free Week - Day 4

A. Hip Mobility - Planks - Active Warm-up
B. Kitchen Sink...
1. 20 Dips
2. Sprint across court & back
3. Perform 1 exercise each round, 20 reps:
- Broad Jump
- Step-ups (each leg)
- STAR Jump
- Walking Lunge (each leg)
- Mountain Climbers (each leg)
- Box Jumps
4. Sprint ends, run sides x 1
*As many complete rounds as you can in 30 minutes*
C. Post Training Stretching