Friday 1/1

Strength

6 sets (total) of 6 box jumps (high boxes)

- 2 sets of 6 normal box jumps followed by...

- 2 sets of 6 depth jumps (small and medium wooden box together) followed by...

- 2 sets of 6 seated box jumps

WOD
7-6-5-4-3-2-1 of:
Deadlift @ 150% of Bodyweight
Clean @ 75% of Bodyweight
Bench Press @ Bodyweight (Either barbell or DB equivalent)

- Scale weight as needed.  Really focus on form on the deadlift.  Don't do a weight if you are going to do reps with poor form
- Both hang cleans and power cleans are acceptable
- Cycle through exercises as you complete a set of each.  Ex. 7 deadlifts, 7 cleans, 7 bench press, 6 deadlifts, 6 cleans, 6 bench...

Thursday 12/31

Strength

3 x 6 Weighted Pullups

WOD

Superset 1 (3 sets of 8 each):
Good Mornings
Clapping Pushups
Ab Rollouts

Superset 2 (3 sets of 8 each)
Alternating Lunge Jumps
Stability Ball Hamstring Curls
Knees 2 Elbows

- Cycle through movements in the order listed.  Example: 8 good mornings then 8 med ball slams then 8 ab rollouts...repeat and repeat again.  Then move on to the next superset and do the same.
- Supersets are not timed, but not more than 30 secs rest before moving to next exercise

Wednesday 12/30

Day Off... I will post tomorrow's workout

Tuesday 12/29

Strength
1, 10, 1, 10, 1, 10 Hang Clean
- Do a heavy single, and follow that quickly with a set of 10
- Rest 3-5 min after each set of 10
- Ex: I did this with deadlift yesterday...
375 for 1, stripped down to 225 for 10, 5 min rest
380 for 1, stripped down to 225 for 10, 5 min rest
385 for 1, stripped down to 225 for 10

WOD
Core and forearm work and anything else of your choice

Running (After plyos and a thorough warmup...preferably before lifting)
(5) 30 yd Sprints
(5) 5-10-5 Pro Shuttles
(5) 5 yd Shuffle Left to 15 yd Sprint (Cut around a small barrier...cone, baseball, hat, etc)
(5) 5 yd Shuffle Right to 15 yd Sprint (Cut around a small barrier...cone, baseball, hat, etc)
- Each of these are to be done on full recovery.  Don't do a rep if you are at all fatigued from the one preceding it.

Mon. 12/28

Strength
Optional: 4 x 4 Bench Press (DB or Barbell)
Not optional: 3 x 8 Good Mornings


WOD

Three rounds for time of:
Squat one ton followed by 6 Burpees and 9 side-to-side jumps (9 each leg)

One ton equals 2240 pounds. Choose the weight you want and complete the amount of reps for that weight. You are allowed to rack the weight in the middle of a set if needed:
* 275 lbs. = 8 reps
* 245 lbs. = 9 reps
* 225 lbs. = 10 reps
* 205 lbs. = 11 reps
* 185 lbs. = 12 reps
* 155 lbs. = 15 reps
* 135 lbs. = 17 reps
* 115 lbs. = 20 reps
* 95 lbs. = 24 reps

Post: WOD Time

Thurs. 12/24 - Sun. 12/27

Workout 1:


Strength
3 x 4 (each leg) Split Squats (Back knee to ground)
Superset with Explosive Alternating Lunge Jumps (4 each leg)
- 3 min rest between sets


WOD
10 Rounds:
4 Pullups
4 Knees 2 Elbows
4 Burpees



Running
1 set of (10) 60 yd sprints followed by 1 set of (10) 30 yd sprints
- 2 minutes rest between sets
- 18 sec. rest between 60 yd sprints, 9 sec rest between 30 yd sprints
- These sprints are to be run at 85-90% each with an emphasis on long, powerful strides
- Do not cheat the rest, only allow yourself to rest the alloted time between sprints...

Post: WOD Time

Workout 2:


Strength

6 sets (total) of 6 box jumps (high boxes)

- 2 sets of 6 normal box jumps followed by...

- 2 sets of 6 depth jumps (small and medium wooden box together) followed by...

- 2 sets of 6 seated box jumps

WOD

3 x 8 1 arm/1 leg RDL

-then-

Alternate Tabata Squats and Pushups

- 2o sec work followed by 10 sec rest, 8 sets of each exercise

No Posting

Workout 3:


Strength
5 x 3 Back Squats
- 3 min b/w sets


WOD (Preferably after running)
21-15-9
Overhead Squats (45 lb bar)
DB Swings


Running
(10) 3o yd sprints
- Max effort
- Full recovery between sprints
- This means do not start a sprint if you are fatigued at all
- 2-3 minutes between sprints


Post: WOD Time and 3 rep max Back Squat weight

Wednesday 12/23

Day off...
Tomorrow I will post the 3 workouts for the rest of the week.  I know everybody has different holiday plans and schedules, so I'll let you guys choose which 3 days you want to do them.  Enjoy the break and keep getting after these workouts.

Tuesday 12/22

Strength

4 x 4 Hang Cleans

WOD

Your choice today in the weight room.  Be sure and get some core and forearms.

...Then...

5 Rounds of:

100 yd. Shuttles (25 yards and back, 25 yards and back)

10 Burpees

Rest 1:30 between rounds...

Post: Total time including rest to complete the sprints and burpees

Monday 12/21

Strength
3 x 5 Deadlift
- You do not have to lower the weight down, you may drop from the top (Might have to if you are in a gym without rubber plates)

WOD

As many rounds as possible in 8 minutes of:
1 pull up,1 push up,1 squat
2 pull ups,2 push ups,2 squats
3 pull ups,3 push ups,3 squats..........
(Every round you add 1 pull up, 1 push and 1 squat)


Running
(8) 5 yd. Starts
- Focus on quick short steps
...then
(8) 30 yd sprints
- Full recovery sprints
- This should mean at least 2 minutes rest between sprints... do not be impatient, make sure you are fully recovered between each sprint


Post: The number of the last round you completed in the WOD

Saturday 12/18

Fellas-
There's one thing really important about the strength work that I want to reiterate.  For example, today's workout is 5x5 back squats, which should be a bitch if done correctly.  I will use myself as an example if I were to approach this workout tomorrow.  I would start out with a warmup set of 8-10 @ 135 lbs.  From there prolly go 6-8 @ 155.  Then a set of 5 @ 185.  Then to the first set that I would actually count at 225 (Yes, I need to work on my squat...)  This is called my first work set.  I think too often guys would count the set of 5 @ 185 a work set when in reality you are still using it to warm up.
If successful at 225 I would go up to 230, then 235, then 240, then 245.  Let's say I get 235 on my 3rd set and on my 4th set only get 4 reps @ 240.  That set count even tho you failed.  And there is nothing wrong with failing, as a matter of fact on workouts like this it should definitely happen at least once.  Just make sure you have something or someone to spot you.
So I failed at 240.  Now I have to make a decision on whether or not I want to try 240 again or go back down to 235 for my last set.  I would probably go back to 240 since I only missed by one rep.  Had I missed by 2 or 3, I would consider going back town to 235.
I want you guys to understand this because moving forward and especially in season, we will continue strength work and I want you all to approach this part of the workout the right way.  You should never have a strength day (unless specified) where your sets range more than 20-30 lbs.  Using my example, I went from 225 to 240 in my 5 sets.  I guarantee there is a bunch of you who would do the workout and start at 225 and go up to 315 in your 5 sets.  Again, just making sure this stuff is clear... if not, post a comment or email me and we can get on the same page.


Strength
5 x 5 Back Squats (3-5 mins. between sets)

WOD
4 Rounds of:
Squat Jumps
Long Jumps (from a stand still, jump as far as you can forward)
Clapping Pushups
Explosive Step Ups
Side-2-Side Jumps
- Do 4 reps of each exercise (4 each leg on single leg exercises)
- To be completed as a superset
- NOT timed and should not be rushed.  Rest enough to make sure each rep is max effort.  I would recommend 30 sec. to 1 min. between exercises

Finally, I really want you guys spending time on stretching.  Before workouts, you should warm up using dynamic stretches (leg swings, arm swings, high knees, etc).  These movements are designed to warm your body up quickly and prepare you for your workout.
After workouts and a couple times daily you should be doing static stretches.  These would be the classic stretches such as the butterfly stretch, or a basic seated hamstring stretch.  Try and make yourself do these a couple times a day, especially immediately following a workout.

Friday 12/18

Strength

6 sets (total) of 6 box jumps (high boxes)

- 2 sets of 6 normal box jumps followed by...

- 2 sets of 6 depth jumps (small and medium wooden box together) followed by...

- 2 sets of 6 seated box jumps

WOD

3 Rounds of 20:

Overhead Squats w/45 lb bar

Russian Twists w/25 lb plate (must touch on both sides to count 1 rep)

...then

3 x 10 Back Extensions

Forearm Work

Running (After plyos and a thorough warmup...)
(5) 30 yd Sprints
(5) 5-10-5 Pro Shuttles
(5) 5 yd Shuffle Left to 15 yd Sprint (Cut around a small barrier...cone, baseball, hat, etc)
(5) 5 yd Shuffle Right to 15 yd Sprint (Cut around a small barrier...cone, baseball, hat, etc)
- Each of these are to be done on full recovery.  Don't do a rep if you are at all fatigued from the one preceding it.


Post: Time for 3 rounds of 20... don't cheat the squats, get down to parallel.

Thursday 12/17

So here's the deal... most of you guys are home now getting your workouts in however you can.  Modify at your gyms of wherever you are as need be.  If you are able to do the complete workout, post times/rounds/weights to the comments of each day so you guys can keep competing with each other over the holidays.  I'll check the posts but it's not mandatory, I'll leave it up to you guys but if you like to compete this should be something fun to check every day over the break...

Strength
3 x 4 (each leg) Split Squats (Either barbell position from video is fine...)
- 3 min rest between sets

WOD
Five cycles of max rounds in 3 minutes of:
5 Explosive Step Ups (each leg) - elevate as high as possible on each step up
7 Box Jumps
9 Pullups

Post: Number of FULL rounds completed.  Rounds cut off at 3 min mark do not count...

Wednesday 12/16

Day Off

Keep checking in as I will be posting over Christmas break...

Tuesday 12/15

Strength
4 x 4 Hang Cleans
- First 2 sets are done with a lighter weight and a focus on speed
- Second 2 sets are heavy

3 x 4 Front Squats

WOD
Tabata Day...
8 Rounds
20 sec. of Sumo Deadlift High Pulls with a KB (2nd heaviest one in the weight room)
10 sec. rest
20 sec. of Pushups
10 sec. rest
20 sec. of Goblet Squats with KB used earlier
10 sec. rest
20 sec. Front Plank Hold
10 sec. rest

Monday 12/14

Strength
Deadlift
5 x 75% 1RM
3 x 85% 1 RM
1+ x 95% 1 RM
- 6 high box jumps between sets. 3 min rest after box jumps

WOD
As many rounds as possible in 20 minutes:
5 pullups
10 pushups
15 air squats

Post Deadlift 95% weight and number of rounds completed in WOD

Found this list at a website I frequent, figured I'd share it with you guys...  Keep in mind this is intended for members of a gym, but there are some things to be gained in reading these points.

TEN WAYS TO BLUNT YOUR ATHLETIC POTENTIAL

1. Not having goals, both short term and long term.A fitness regimen with no goals is like driving to a destination you have never been to before without a map or directions. Goals keep you on track. You seek out guidelines and information on how to achieve them. Make those goals!!!
2. Avoiding your weaknesses. Why is it everyone and their mother shows up on the days we do some crazy workout, but when weightlifting days or running days come up, people suddenly don’t feel so well??? Weaknesses stem from a series of issues. Suck at an Olympic lift? Its probably tied into deficiencies in the strength and flexibility department. Can’t get through that whole 5k run? You need to eat better and build up your cardio/respiratory endurance. Attack your weaknesses and your strengths will improve. 
3. Poor nutrition. Food completely controls how your body functions throughout the day. It is the gasoline for your engine. An engine needs gas to run, and it runs better with good gas than it does with crappy gas. Start simple. Make changes in the quality of what you eat then fine tune it from there. 
4. Alcohol consumption. Alcohol is good for only one thing: getting buzzed. Unfortunately, getting buzzed causes a bunch of bad things to happen, mostly lack of control. You don’t sleep well (despite possibly even passing out). It dehydrates you. You tend to succumb to eating crap. You are damaging brain cells and your liver. But did I mention that alcohol is really good for getting buzzed??
5. Lack of sleep. You can never get “too much” sleep. Our bodies are actually wired to go to sleep when it gets dark and wake up at the crack of dawn. Electricity has jacked up our internal clocks, so no matter who you are and how much you sleep, it is never enough. Sleep is a huge component in the body recovery system. Get more of it!!!
6. Not taking proper rest/recovery time. Rest is different from sleep. You need to let the body rest from your training regimen. Take a rest day every few days. I would even recommend that every few months you take at least a week off from high intensity training. Your body needs time to heal, along with your brain. You will come back rip roaring ready to go both physically and mentally. Recovery simply means listening to your body. Pain is different from the discomfort of training. Pain needs to be respected. Pain takes time to heal. Turn your ego off and let your body heal up proper. The dumbest thing I ever heard anyone say was, “It hurts to train, but I have to workout.” (That was me by the way....) 
7. Poor hydration. Water is an often looked over ingredient in a good training regimen. Water makes up about 60% of the human body. Lean muscle tissue is about 99% water. Bone is made up of about 22% water and even your skin contains water. There is not one system in the entire body that does not depend on water. You will be hard pressed to drink to much water in a day. Drink up!!!
8. Lack of consistency. It’s not easy to stick with a workout program. You can get very positive results working out only two to three days a week if you really work hard and follow a solid nutrition plan. Start small...commit yourself to two days a week and build up to three. Once you start training three or more days a week, you will make leaps and bounds in reaching your athletic potential. 
9. Lack of a proper warm-up/cool down.  Sure, argue all you want that when the shit hits the fan in life, you don’t get the chance to warm up. Very true, but a training session is not life. You are attempting to improve your athletic ability. You can’t do jack if you get hurt. Warm up those muscles, joints and connective tissues by doing active stretching in full range of motion. Take the time to do some good static stretching when you are done working out. Flexibilty will increase. Injuries will decrease. Your workout performance will improve dramatically.  
10. Not listening to your coach. An experienced coach knows what he is talking about. For the most part, I know I can judge a persons athletic ability watching them perform a few simple tasks just within a warm-up. Why is it when I tell someone they should scale a movement or a rep count or the load, they don’t want to listen to me? The road to better athletic performance is a path easier travelled when you listen to an experienced coach. Trust me.

Sunday 12/13

WOD
Superset 1 (3 sets of 8 each):
Good Mornings
Med Ball Slams
Ab Rollouts

Superset 2 (3 sets of 8 each)
Alternating Lunge Jumps
Stability Ball Hamstring Curls
Knees 2 Elbows

- Cycle through movements in the order listed.  Example: 8 good mornings then 8 med ball slams then 8 ab rollouts...repeat and repeat again.  Then move on to the next superset and do the same.
- Supersets are not timed, but not more than 30 secs rest before moving to next exercise

Running (on football or IM field)
A. (10) 5 yard starts
- Position players start from steal jump
- Pitchers start with leg lift motion as if you were in the stretch. As soon as your lead foot hits the ground, start your sprint

B. 2 sets of (10) 30 yd sprints
- 9 seconds rest between sprints, 2 min rest between sets
- Each sprint is max effort

Friday 12/11

I know it's about to be finals time and you guys are going to be busy, but I still expect you guys to get your workouts in.  If you do feel that you are swamped, think of the workout as a study break...not to mention it'll give you a little extra energy once you're done.  Believe me, I know what it's like to get killed by finals, but I also know there is ALWAYS time to get a workout in.  Manage your time...


Strength

6 sets (total) of 6 box jumps (high boxes)

- 2 sets of 6 normal box jumps followed by...

- 2 sets of 6 depth jumps (small and medium wooden box together) followed by...

- 2 sets of 6 seated box jumps

WOD

7 Rounds of 7 each:
Hang Cleans (135 lb)
Inverted Row
- Scale hang clean weight as needed
- Just an suggestion... set up the inverted row on the opposite side of your platform near the mirrors.

...Then...

3 Rounds Max Pushups or Dips, your choice

4 x 8 Knees 2 Elbows (Controlled, no swinging)

Thursday 12/10

40 Times have been moved to 2 pm for position players and 2:30 pm for pitchers


Do this workout after you run your 40's...

Strength
3 x 4 Back Squat
- 8 Squat Jumps b/w each set (Air squat and jump as high as possible on each)
- 2+ min rest after squat jumps

WOD
4 Rounds:
30 Side-2-Side Jumps (15 each direction)
20 Box Jumps
10 Burpees
- Rest 1 min between rounds
...then
3 x 15 Back Extensions
3 x 8 each side Landmines
2x max front plank
2x max side plank left
2x max side plank right

Tuesday 12/8

Thursday at 10 am position players will run 40s, pitchers will run starting around 10:30.  I want you guys to have fresh legs for this so tomorrow is an optional day and Wednesday is still off.  Today was a pretty rough one so I understand if you want to take it off.  If you do decide to workout tomorrow, take it easy on the legs, I'd recommend a core day.

If anyone has a problem with running at the assigned times, let me know and we can figure out a time that will work for you.  That's all I have for now...

Monday 12/7

Strength
3 x 4 Hang Clean
...then
3 x 3 Deadlift
Set 1: 3 x 70% 1 RM
Set 2: 3 x 80% 1 RM
Set 3: 3 x 90% 1 RM

WOD

Three rounds for max reps of:
30 seconds – Thrusters (Barbell or DB, you choose the weight here)
30 seconds of rest
30 seconds – Burpees
30 seconds of rest
30 seconds – Hang Power Cleans (135 lb, no higher)
30 seconds of rest
30 seconds – Pull-Ups
Rest one minute

- Try and match your reps for each exercise all 3 rounds

Post: Hang Clean 4 Rep Max

Saturday 11/5

WOD
3 Sets of Overhead Single Arm Lunges (Alternating)

8 Each Arm Holding Single DB Overhead

Then...

6 Rounds:

10 Thrusters (65-95 lbs) (Make sure you reach full depth in the squat of the thruster)

10 Pullups

- 1 min rest between sets
- Compete each round against your partner(s)
- First group in the weight room, please post the workout

Friday 12/4

Strength
3 x 4 Back Squat
- Immediately after the set, do 8 alternating lunge jumps (4 each leg) as high as you can get

WOD

3 x 12 DB Walking Lunge (6 each leg and heavy db's)

3 x 6 Good Morning

3 x 10 Clapping Pushups

3x Max Front Plank

- Also add any additional forearm or core work of your choice

Strength

6 sets (total) of 6 box jumps (high boxes)

- 2 sets of 6 normal box jumps followed by...

- 2 sets of 6 depth jumps (small and medium wooden box together) followed by...

- 2 sets of 6 seated box jumps

- Give yourself plenty of rest between sets

- Try and land with your legs at a 90 degree angle, try not to let your hips sink lower than your knees upon landing

- Land softly (on the balls of your feet)

- Depth jump should be your strongest/highest jump, seated should be weakest

WOD

part A:

5 rounds:

7 Knees 2 Elbows

10 Pushups

rest exactly 3 min

part B:

3 rounds:

10 Burpees

10 KB/DB Swing - 45 lbs

rest exactly 3 min

part C:

5 rounds:

10 pullups

10 Goblet Squat - 60 lbs

Deadlift Max's

Day off tomorrow. I HIGHLY recommend you guys foam roll and ice your lower backs tomorrow if they are sore.  As a matter of fact, consider tomorrow a personal day where you take time to stretch, foam roll, ice any tender areas to aid the healing process.


Here are the results thus far for each guy.  If you do not have a number next to your name, it is because you didn't max and I didn't get a number for you.  If you want to max again on any of the lifts, let me know and we can do it before you head out for xmas break.  Overall, I'm pretty happy with the results and I feel that some of the guys who went down in weight may have been a result of fatigue from a previous workout...

The first number next to your name is your first max, second one is your most recent max, 3rd is the difference.  Black means increase in your max, red means decrease in your max.  Again, I feel some of the decreases are due to fatigue prior to maxing, so if you want to do it again let me know.

Barron	295	315	20
Bay	235
Bentz	355	400	45
Binder	385	385	0
Bogese	280	335	55
Burden	325
Calbick	375
Clements	315
Donnan	300	335	35
Early	205
Felix	385	375	10
Fink	315	335	20
Foster	285	325	40
Francke	225	315	90
Frasier	425	405	20
Grimshaw	335	315	20
Haaf	335	365	30
Hall	315	355	40
Heckerl	365	385	20
Hunter	395
Jackson	285	315	30
Jones	405	405	0
Keiser	315
Klimesh	340	365	25
Knowlton	365	390	25
Lawson	305	315	10
Lucero	285	405	120
Murphy	335	380	45
Paillet	295	315	20
Panozzo	345	365	20
Pappas	400	407.5	7.5
Robertson	405
Robusto	385	415	30
Rockafellow	325	385	60
Ryan	275	305	30
Schroller	325
Solomon	365	365	0
Spriggs	235	285	50
Stanton	235	285	50
Walden	285	305	20
Warren	285	305	20
Webb	235	265	30
Woodruff	235	265	30

Squat Max's

Here are the results thus far for each guy.  If you do not have a number next to your name, it is because you didn't max and I didn't get a number for you.  If you want to max again on any of the lifts, let me know and we can do it before you head out for xmas break.  Overall, I'm pretty happy with the results and I feel that some of the guys who went down in weight may have been a result of fatigue from a previous workout...
 

The first number next to your name is your first max, second one is your most recent max, 3rd is the difference.  Black means increase in your max, red means decrease in your max.  Again, I feel some of the decreases are due to fatigue prior to maxing, so if you want to do it again let me know.

Barron	285	285	0
Bay	265
Bentz	295	295	0
Binder	305	335	30
Bogese	275	315	40
Burden	275
Calbick	295
Clements		275
Donnan	235	285	50
Early	205
Felix	315	335	20
Fink	265
Foster	285	285	0
Francke	255	255	0
Frasier	385	355	30
Grimshaw	265	305	40
Haaf	335	300	35
Hall	290	295	5
Heckerl	335	300	35
Hunter	350	365	15
Jackson	255	275	20
Jones	400	405	5
Keiser	355
Klimesh	275	300	25
Knowlton	365	335	30
Lawson	285	265	20
Lucero	315	315	0
Murphy	315	365	50
Paillet	275	295	20
Panozzo	285	315	30
Pappas	325	355	30
Robertson	315	275	40
Robusto	305
Rockafellow	315	315	0
Ryan		305
Schroller	275	225	50
Solomon	315	305	10
Spriggs	275	275	0
Stanton	235	235	0
Walden	385
Warren	285	285	0
Webb	275
Woodruff	245	255	10