Friday:

Warmup:  5 min Jump Rope

Strength:  Press 5x2

WOD:     4 Rounds for Time of:

               30 Box Jump   24/20"
               15 Power Snatch   75/55 lbs

Tabata:     Slam Ball   20/15 lbs


Saturday:

Warmup:  5 min Jump Rope

Strength:   Thruster 5x2

WOD:      5 Rounds for time of:

                5 HSPU
                5 Ring Dip
              10 Deadlift  135/95 lbs

Tabata:     Sumo DLHP  75/55 lbs

Rest Day

Warmup:  5 min Jump Rope

Strength:  Deadlift 5x3

WOD:    4 Rounds for Time of:

                     10 Power Clean @ 135/105 lbs
                     20 Burpees

Tabata:  Double Unders

TennisWOD Benchmark Workout - Tests work capacity. Use this workout every couple of months to gauge your fitness improvement.

3 rounds for time:

                                  5 Pullups
                                10 Box Jumps @ 20"
                                15 Pushups
                                20 Air Squats

TennisWOD Total - 1 rep Max Strength test of the 3 most beneficial movements for tennis performance.

Power Clean - Tests hip explosiveness, coordination, balance, and agility
Thruster - Tests hip power, upper body strength
Back Squat - Tests overall athletic capacity, posterior chain development

Rest Day