10.31.2016 Performance Training

Sports Evolution Daily Workout

Dynamic Warm up: Walk toes up/down Knee Hug Over & Under Drop Lunge Push up Rotation MB Seated Rotation Shoulder Rotation Strength: Deadlift 3×10 90 sec rest Lunge 3×10 each leg 90 sec rest CFSE Sport WOD: For Time: SDHP 9x6x3 Push Jerk 9x6x3 *5 Burpees

10.28.2016 Performance Training

Sports Evolution Daily Workout

Dynamic Warm up: Walk toes up/down Knee Hug Over & Under Drop Lunge Push up Rotation MB Seated Rotation Shoulder Rotation CFSE Sport WOD: OPEN GYM

10.26.2016 Performance Training

Sports Evolution Daily Workout

Dynamic Warm up: A – Skip B – Skip Frank Walks Knee Hugs Carioca Over Under Side Shuffle Arm Swings CFSE Sport WOD: Time Trial: Row 1000m Then TABATA 15 on/15 off Burpees Push Jerk

10.24.2016 Performance Training

Sports Evolution Daily Workout

Dynamic Warm up: A-skip B-skip Ladder Drills Circuit 3×15: Side Plank Cook Hip Lift Toe up Quadruped Strength: Thruster 45×20 55×20 65×15 Weighted GHD 3×15 CFSE Sport WOD: 9 minute AMRAP: 9 – Deadlift 135/95 18 – Double Unders/54 Singles

10.20.2016 Performance Training

Sports Evolution Daily Workout

Dynamic warmup: Knee Hugs Frank Walk Over & Under Drop Lunge 1-Leg Reach CFSE Sport WOD: For Time: 1 round 5 – pull ups 10 – push ups 15 – air squats then 15-12-9 OH Plate Lunge K2E Then 1 round 5 – pull ups 10 – push ups 15 – air squats

10.19.2016 Performance Training

Sports Evolution Daily Workout

Dynamic Warmup: Planks SB Bridge MB Twist 2×10: Mountain climbers and Pushup Rotation 2×10: Jumping Jacks and DB T’s Strength: Single Leg Deadlift 3×8 each 1-1-1-1 CFSE Sport WOD: 5 Rounds: 15 – KBS 40 – Singles or 20 – DU’s 15 – Abmat

10.18.2016 Performance Training

Sports Evolution Daily Workout

Dynamic Warmup: A – Skip B – Skip Frank Walks Knee Hugs Carioca Over Under Side Shuffle Arm Swings Strength: LOCO Row 3×15 LOCO Press 3×15 each 1-1 CFSE Sport WOD: 10 Minutes 5 – AMRAP 10 – back squat 135/95 10 – calorie row 5 – AMRAP 1 – Clean + 1 – Front Squat 95/65 1 Burpee

10.17.2016 Performance Training

Sports Evolution Daily Workout

Dynamic Warmup: A-skip B-skip Jumping Jacks Situp Pushup Lunge Air Squat Strength: KB Squat 3×15 w/ 30-60 sec rest BW Scissor Skips 3×15 w/ 30-60 sec rest CFSE Sport Wod: 10 Rounds 5 – box jumps or 10 step ups 5 – hspu or 2 wall walks