Winter Workout 13

Lift
Low Box Squat
3 x 3

Sumo Deadlift High Pulls
3 x 5 (135 lbs)

3 Way DB Lunge
3 x 3 each direction

DB Row
3 x 6 Heavy
Dips (Weighted if possible)
3 x 6 if weighted, 3 x max if not

1 arm/1 leg plank
3x max each side

Grip/Forearms
Trace ABC's 2x w/bat each arm

Winter Workout 12

Running
3 sets of (10) 30's w/9 secs rest between each sprint
- run at about 90% w/cleats

Winter Workout 11

Agilities

5 Cone Drills x 6 each

Figure 8 x 6 reps

WOD

4 Rounds:

10 Pullups

10 Clapping Pushups

10 Overhead Alt. Lunges w/45 lb bar or plate (10 each leg)

Grip Strength

DB Forearm Curls 3 x 10 (HEAVY)

Plate Holds x 3

Winter Workout 10

Lift
10 sets of 2 Hang Cleans at 60% of perceived max
-Looking to move bar as fast as possible

3 x 5 Good Mornings
3 x 5 Barbell Step Ups

WOD
4 Rounds:
10 Pullups
10 Overhead Squats @ 45 Lbs
15 Box Jumps

Grip/Forearms
3 Rounds:
DB Rotations 10 each directions
10 Barbell Rev. Curl to Ext
5 Pinch Curls each arm

Winter Workout 9

Running

(8) 5 yd. Starts

(5) 5-10-5 Agility Drills

(10) 20 yd Sprints w/a 10 yd Stride preceding the sprint

- Do ALL Sprint and Agility Work with Cleats on from now until the season starts

Also...

Med Ball work if you have one available

If not, mix in some russian twists and plank work

Winter Workout 8

Lift
Barbell Alternating Lunges
3 x 6 each leg
DB Side Lunges
3 x 6 each leg

Physioball  Ham. Curls
3 x 10
Back Extensions
3 x 15
1 arm/1 leg Plank
3 x max each side

30 Burpees, 2 min rest, 30 Burpees

Grip/Forearms
Trace ABC's x 2 with bat
Squeeze a tennis ball/stress ball for at least 3 min each hand

MOBILITY WOD... MAKE SURE YOU ARE DOING YOUR MOBILITY WORK THE ENTIRE BREAK. COME BACK FLEXIBLE!

Winter Workout 7

Lift
Low Box Squat (AT LEAST PARALLEL)
12 sets of 2 reps with :45 rest between sets
- Do this at 50% of your perceived 1 rep max
- Each lift is to be done with the intention of accelerating the bar as quickly as possible each rep

RDL
3 x 5

3 Rounds:
7 Pike Pushups
7 Tricep Pushups
7 Regular Pushups

3 Rounds:
10 Pullups (Strict as many as possible)
10 Inverted Rows

Agility
Each Square Drill (p. 2) x 4