Friday the 31st

Warm Up

Seated Max Box Jump

5-10-5 shuttle

Stretch

Wednesday the 29th

Warm Up

Bench Press
3 3 3 3 3
(Quick-Explosive)

Med Ball Throws
2 2 2 2 2

PVC Multi Hop
1 1 1 1 1 1 1

7th Inning
Tabata

Monday the 27th

Warm Up

Sumo Box Squats

1-1-1-1-1-1-1-1 (start at 65% of 1rm, add weight every rep)

Sprints Supine

2-1-2-1-2-1-2-1

3 Rounds
T Drill (shuffle)

25 Quick Box Hops

*Rest 2 min.

Pitchers Row 

2x 500 Meters

STRETCH

Wednesday the 22

Warm Up

Stretch

3 Station Work

Bench Press
5x10

Box Squat
2 2 2 2

DB Row
5x12

7th Inning
Tabata
Ab Mats

Friday the 17th

Warm up

Strength/Speed
2x5 Back Pause Squats

3x8 Back Squat Jumps

4x12-20 GHD Sit Ups

5x12 BarHops

7th Inning
21-15-9
HR Push Up
DB Swing

Monday the 13th

Start ar 6 AM
Warm Up

Speed
Colored Plate Touch And Go x4

Strength
4x3 Push Press

7th Inning
Complete Both Sections Twice

3 Minute all out sprints
*3 minute rest

Dynamic Push Ups x4
Broad Jumps x4

Wall Ball x8
Ring Row x8

Friday the 10th

Warm Up

10 minute stations

Bench Press 5×5

EMOTM for 10
GHD Sit Ups 8
Mt Climbers 8

Hang Clean
4x3

Wednesday the 8th

Finally!!!! Spring is coming.

Warm Up



Strength
3x3 Deep Pause Squat 3 count
3x8 Back Squat
4x Max Banded Pull Ups

Speed
4x20 Quick Box Jumps

7th Inning
7 Rounds for Time
7 Hr Push Ups
20 Yard Sprint
7 Burpees