Friday, July 21, 2017

Kids


Warm up: 
Build your own obstacle course 

Skill focus: 
Wall balls WOD: 
 2 rounds of: 
AMRAP in 3 minutes 
10 wall balls 
Run Alley Loop with the Ball 
Rest 2 minutes 

 Game: sponge tag

Teens




Warm up: 
Dynamic drills 

Skill focus: 
Push press 

WOD: 
4 Rounds (not for time) 
5 push press 
Max handstand or plank hold then 

AMRAP in 7 minutes 
10 goblet squats 
100m sprint with kettlebell

Thursday, July 20, 2017

Preschool


Theme: 
Feeding time at the zoo 

Skill: Burpees 
Warm Up: all inside hoops- Fast feet, Big jump (splash), jumping jacks. Gather food (gator balls)

WOD: 
5 Jumping Jacks -->Crawl Through tunnel--> Sled drag- Get all balls onto sled, then drag to other side of gym-->5 jumping jacks--> Sled drag back 

Games: 
Volcano monster 
Cookie Monster

Tuesday, July 18, 2017

Teens




Warm up: junk yard dog line up 

Skill focus: double under 

WOD: 
Partners compete for time: 
3 rounds of: 
14 hang power clean
20 burpees 
3 rounds of: 
14 hang power clean
40 double unders 
3 rounds of: 
14 hang power clean
40 walking lunges 

Time cap 20 minutes

Sunday, July 16, 2017

Preschool


Skill: 
Wall Balls 

Warm Up: 
Agility Ladder Drills 

WOD: 
Obstacle Course Agility Ladder -> Balance Beam -> Jump in hoops -> 2 forward rolls -> 2 wall ball shots

Friday, July 14, 2017

Teens




Warm up: Med Ball Drills
Skill focus: Thrusters
WOD:
Thruster 3-3-3-3-3-3
Then
Partner AMRAP in 12 minutes
10 pull ups
20 Thrusters (light)

Teens






Warm up: dynamic drills
Skill focus: deadlift
WOD:
Deadlift 3-3-3-3-3-3
Then
12-15-9
Deadlift
Pull ups
Game: Pizza Pie