Thursday, December 13, 2018

Kids

Warm Up: 
banana tag 

Skill 
Medball Push Press 

WOD:
Partner AMRAP in 9 minutes  
12 push press 
 9 sit ups 
6 lunges 
 3 push ups 

 Game: 
Mossi



Teens




Warm Up:
Dynamic Drills

Skill Focus:
Double Unders

WOD:
For Time (20 minute cap)
20 Pull Ups
40 Goblet Squats
60 Dumbell Push Press
80 Kettlebell Swings
100 Double unders
* EMOM stop and do 4 burpees 

Game:
PVC Pass

Tuesday, December 11, 2018

Kids




Warm Up:
Sliders

Skill Focus: 
Toes to Bar

WOD:
AMRAP in 12 Minures
5 toes to bar
7 box jumps
9 front squats
1 zig zag sprint

Game:
Dice knock out


Monday, December 10, 2018

Teens



Warm Up:
Dynamic Drills

Skill Focus:
Toes to Bar

WOD:

1 RM Front Squat

then 

AMRAP in 12 minutes
5 Toes to bar
7 box jumps (high)
9 front Squats

Thursday, December 6, 2018

Kids

Warm up: 
Rock Paper Scissors 


Skill work:  

Laser Beam Elbows (Front Squat) 

WOD: 
Partner AMRAP in 8 minutes 
10 front squats 
 8 KB swings 
6 jumping jacks 
4 bear crawls

Teens



Warm Up:
Agility Ladder Drills

Skill Focus:
Wall Balls

WOD:
40 Wall Balls
30 Power Cleans
30 Pull ups
30 Wall Balls 
20 Power Cleans
20 Pull ups
20 Wall Balls
10 Power Cleans
10 Pull ups

Tuesday, December 4, 2018

Kids


Warm Up:
Roll the Dice & Switch!

Skill Focus:
Rope Climbs

WOD:
AMRAP in 10 Minutes
5 Burpee Box Jumps
10 Pull Ups
15 Air Squats

Game:
Cat & Mouse