Sunday, March 26, 2017

Preschool


Theme: 
Under the sea 

Skill: 
Crab Walks Warm up:Fish Switch 

Obstacle Course: 
Plate Jumps -> Tunnel ->Pull up bar -> Balance Beam -> Start over 

Games: 
Collect “sea-food”(balls) for sea creatures in box. 
Cookie Monster

Tuesday, March 21, 2017

Teens



Warm up: 
dynamic drills 

Skill focus: 
handstand push up 

WOD: 
"17.4" AMRAP in 13 minutes 
55 Deadlifts 
55 wall balls 
55 row calories 
55 handstand push ups 

 Cash out: 
max set push ups

Monday, March 20, 2017

Preschool


Theme: 
Rainbows 

Skill: 
Burpees & Squats Warm up: Burpees -> Jumping Jacks -> Squats -> Tuck jumps Adventure obstacle course - crawl under -> balance beam -> jump or step over paralletes -> Agility ladder -. sprint to the end. Start over 

Games:
Parachute Ring around the Rosies, Parachute ball popper, Treasure hunt.

Sunday, March 19, 2017

Teens





Warm up: dynamic drills through the rowers

Skill focus: push press

WOD:
Filthy 50
50 Box jump
50 Jumping pull-ups
50 Kettlebell swing
50 Walking Lunge
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall balls
50 Burpees
50 Double unders

Game: kids choice

Kids




Warm up:
freeze tag (freeze in a squat/wall sit/high plank)

Skill focus: 
Push press

WOD:
"Fantastic 50 for 2"
Partners compete for time working one person at a time
50 Box jump
50 Jumping jacks
50 Kettlebell swing
50 Walking Lunge
50 Sit-ups
50 Push press
50 Supermans
50 Air squats
50 Burpees
50 Tuck jumps

Game: kids choice

Tuesday, March 14, 2017

Kids






Warm up:
partner Med ball drills

Skill focus:
Push press

WOD:
Teams of for complete for time
100 push press
100 burpees

Game:
Med ball shoot out

Teens



Warm up:
Rock, paper, scissors...shoot!

Skill focus: Kipping pull up

WOD:
Overhead Squat
3-3-3-3-3-3
Then
AMRAP in 12 minutes
6 pull ups
6 snatches (light)