Saturday, February 10, 2018

Preschool





Dinosaur Dig!

Skill:
Stegasaurus Planks
Triceratops Squats

Warm Up:
Cones-->Plate hops-->Ab-Mat Hops

WOD:
"Dinosaur says"
Thrusters
Press
Front Squat

+ running and dino crawls

Game:
Duck - Duck - Dinosaur
Dinosaur what time is lunch

Monday, February 5, 2018

Teens









Warm up: 
Dynamic drills 

Skill focus: pistols 

WOD: 
Front Squat 5x8 
Strict pull up 5x5 

Then AMRAP in 10 minutes 
10 alternating pistols 
15 Burpees 
20 Dumbbell Push Press (light) 

Cash out: Max set double unders

Saturday, February 3, 2018

Teens





Warm up: 
the floor is lava 

Skill focus: push up 

WOD: Test Day! 

Sumo deadlift 3RM 

Then AMRAP in 5 minutes 
 5 push ups
 4x 15 meter shuttle sprints

Kids






Warm up: 
Sports themed dynamic drills 

Skill focus: 
“plank position” (push ups) 

WOD: 
AMRAP in 7 minutes 
 10 deadlifts 
 10 push ups 4x 15 meter shuttle sprints 

Game: junk wars!

Preschool Class- Ages 3-6






















Skill Focus: Squat

Warm Up: Run--> Squat

WOD: Balance beam Pull-up Box Climb

Skill: Plank Hold

Games: Volcano Monster
Cookie Monster what time is lunch
Duck Duck Goose

Tuesday, January 30, 2018

Kids





Warm up: 
PVC Pass 

Skill focus: “jump, tap, tap”-double under 

WOD: 21-15-9 
Wall balls 
Jumping jacks 
Single unders 

Game: Hot Lava!

Teens





Warm up: PVC pass 
Skill focus: double under 
WOD: 
Push Press- Find 1 Rep Max 
then: 21-15-9 
Wall Balls 
Chest to Bar Pull ups 
After each set do a set of 30 double unders