Monday, October 15, 2018

Teens




 

Warm up: 
Dynamic

Skill Focus:
Toes to Bar

WOD: 
Test Day! 5 Rep Max Front Squat

then

AMRAP in 11 Minutes
30 Double Unders
7 Toes to Bar
7 Dumbbell Front Squats
7 Dumbell Push Press

Cash out:
400 Meter Sprint

Thursday, October 11, 2018

Kids


Warm Up:
Jumping Jacks, Squats, Lunges & Tuck Jumps

Skill Focus:
"DIP"-Push Press

WOD:
AMRAP in 10 Minutes
5 Push Press
Crab Walk to Box
8 Box Jumps

Game: 
Hungry Hippos

Teens


Warm Up: 
Pizza Pie

Skill Focus:
Sumo Deadlift

WOD:
Test Day! Sumo Deadlift 3 Rep Max

Cash Out:
AMRAP in 7 Minutes
12 empty bar thrusters
100m Sprint






Tuesday, October 9, 2018

Kids



Warm Up: 
Med Ball Partner Drills

Skill Focus:
Push Up

WOD:
AMRAP in 5 Minutes
9 Burpees to a plate
9 Deadlifts
REST 2 minutes
AMRAP in 5 Minutes
9 Push Ups
9 Front Squats

Game: Tunnel Tag

Monday, October 8, 2018

Teens


Warm Up:
Med Ball Drills

Skill Focus:
 Handstand Push Up

WOD:
21-15-9
Wall Ball
Burpee Over the Bar

Rest 2 Minutes

21-15-9
Back Squat
Handstand Push Up

(20 Minute Time Cap)





Saturday, October 6, 2018

Preschool





Warm up: 
burpees, sprints, jumping jacks 


Skill:
toes to bar 

WOD: 
AMRAP in ??? 
10 jumping jacks 
8 squats 
5 toe touches to bar 
 3 burpees 

Games: 
Free play on rings, pull up bar

Thursday, October 4, 2018

Kids




Warm up:
Follow the Leader

Skill Focus:
Squat

WOD:
AMRAP in 10 minutes
5 Air squats
10 Mountain Climbers
15 Jumping Jacks

Game:
Freeze Tag