Thursday, August 9, 2018

Teens

Warm up:
Dynamic Drills

Skill Focus:
Overhead Squat

WOD:
Test day!
3 Rep Max Overhead Squat 

Cash Out:

AMRAP in 7 Minutes
5 Overhead Squats (heavy)
5 Burpee over the bar

Kids




Warm Up:
Relay Races

Skill Focus:
"Head through, Head Back"
(kipping pull ups)

WOD:
Partners Complete 3 Rounds for Time
3 Alley Loops Together
24 Kettlebell Swings
12 Pull ups

Game:
Tunnel Tag

Tuesday, August 7, 2018

Teens



Warm Up:
Tic Tac Toe

Skill Focus: 
Pull Ups

WOD:
Test Day!
"Helen"
3 Rounds for time of:
400m Run
21 Kettlebell Swings (light)
12 Pull Ups

Cash out:
Partner/Team Max Tire Flips in 3 Minutes

Kids




Warm Up:
Tabatas!

Skill Focus: 
Rope Climbs

WOD:
AMRAP in ?
5 Ring Rows
10 Push Ups
10 Sit Ups
1 Rope Climb or 1 hook in attempt/1 10s hold

Game:
Hungry Hippos

Monday, July 30, 2018

Teens






Warm up:
Dynamic Drills

Skill Focus:
Rope Climb

WOD:
AMRAP in 18 minutes
5 pullups
10 pushups
15 air squats
20 situps
1 rope climb

Cash Out: 
Double Under Practice

Kids


Warm Up:
 100m run, bear crawl, roving planks, jumping jacks 

Skill Focus: 
Medball Deadlifts 

WOD: 
AMRAP in ??? 
10 Deadlifts
Jump over parallettes 
3 Burpees 
Alley Loop Run 

Game: 
Jump Rope Pyramid

Thursday, July 26, 2018

Kids




Warm up: 
Jump Rope, Kids Choice, Alley Loop Sprint

Skill Focus:
Oompa Loompa Press
(Push Press)

WOD:
AMRAP in 10 Minutes
(partners alternate full rounds)
10 Push Press
10 Box Jumps
10 Kettlebell Swings

Game:
Kids Choice!