Wednesday the 20th

Warm Up

7th Inning

10 Minute AMRAP

10 Hang Cleans

10 Wall Balls

(Pitchers 10 Hang Cleans 10 box jumps)

1 Rep Max Bench

(Pitchers run 1200)

10 20 YRD Sprints

(Pitchers 10 squat jump 1 broad jump)

Monday the 18th

Warm up

Strength 

Back Squat 3x5 (heavy)

4 20 Yard Sprints

7th Inning

Dirty Thirty 

Wednesday the 13th

Warm Up

Strength

Bench Press 3x5

Power Clean 3x5

7th Inning

21-15-9

Thrusters

Pull Ups

Monday the 11th

Warm Up

1 round for time
10 burpees
20 air squats
30 HR push ups
20 air squats
10 burpees

Strength

Front Squat 5x5 

Ring Rows 4 up 4 down 5xmax

7th Inning

21-15-9

DB Swings

Bar Hops 

Friday the 8th

Bring Jump Ropes

7th Inning

Groups of 4, 5

 

7 Minute Amrap

100 Jump Ropes

10 Ring Rows

+

20 Box Jumps

20 V Ups

+

30 Wall Balls

30 Flutter Kicks

+

40 Yard Farmers Walk

40 Yard Lunge 

Wednesday the 6th

Warm Up

Strength 

Power Clean 5x5

Dynamic Push Ups

7th Inning

30, 20 ,10

Knees 2 elbows

Jump Squats

Flutter Kicks

Overhead Lunges

Sit Ups

Monday the 4th

Warm Up

Strength

Bench Press 5x3

(Should be close to 3 rep max every round)

7th Inning (partner up)

For Time

Squats @ body weight - 30 reps
Sprint Full Gasser - 1 rep
Burpees - 30 reps