WOD - Regular Schedule

Optional WOD Additions:

100-250 Push-ups
100-250 Squats
100-250 Sit-ups
100 Pull-ups or Dip ladders (1-2-3...10...3-2-1)

See Below:
Sprints
Sprint Ladders
Quad Busters
Pull-up Madness

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Sunday: Cindy
5 pull-ups
10 push-ups
15 squats
As many as possible in 20 min

Baseball workout (see below)

Monday: Active Rest
100 - 150 Push-ups, Squats, Sit-ups
Increase each week by one set up to 200 total

Tuesday: Fran
100 - 150 Push-ups, Squats, Sit-ups
Dumbbell thrusters 25#
Pull-ups
(21, 15, 9 reps for time)

+ Optional (above)

Wednesday: Throwing
100 - 150 Push-ups, Squats, Sit-ups
Sprint ladders (see below)
Warm up
Long Toss
Pitches

Thursday: Mary
100 - 150 Push-ups, Squats, Sit-ups
5 handstand push-ups
5 1-legged squats (each leg)
15 pull-ups
As many rounds as possible in 20 minutes

+ Optional (above)

Friday: Active Rest
100 - 150 Push-ups, Squats, Sit-ups
Optional WOD

Saturday: REST

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Sprint Speed: Once a week
3 x 30M
3 x 40M
3 x 50M
(lots of rest in between sets)

Sprint Endurance: 1-2 a week
Sprint ladder
100M-200-300-400-500-400-300-200-100
(1 min for every 100M run)

Quad Busters
3 Rounds for time
111 Tuck Jump
111 Squats
111 Walking lunges
+1 Squat or burpee to make 1000 reps

Pull-up Madness
Do a pull-up ladder resting for the remainder of one minute.

• Min 1: 1 pull-up, rest for remainder of that minute (approx 58 sec)
• Min 2: 2 pull-ups, rest for remainder of that minute (approx 55 sec)

Continue until you cannot finish the prescribed number inside 60 seconds.


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Baseball
10-12 rounds in the cages (slow, med, fast) -- 120-144 at balls
Toss and pitch for 30 minutes
Face live BP