Monday, September 30, 2019

Teens




Warm Up:
Dynamic Drills

Skill Focus:
Hang Power Cleans

WOD:
AMRAP in 20 Minutes with a partner
Sprint 100 meters
8 Hang Power Cleans
4 shoulder to over head
(pick a weight that you wont have to put down)
*Alternate full rounds 

Friday, September 27, 2019

Big & Little WOD









Warm up: 
Med Ball Partner Drills

Skill Focus: 
Push Press

WOD:
AMRAP in 15 Minutes
Partner 1: 
8 Box Jumps
12 Dumbbell Push Press
Partner 2: 
8 Box Jumps
12 Dumbbell Push Press
Run 100 meters together

Game:
Pizza Pie





Thursday, September 26, 2019

Teens




Warm up:
Plate Drills

Skill: 
pull up

WOD:
Every Minute on the Minute for 14 minutes
Even: 2 Front Squat (increasing loads as able)
Odd: 4-6 Pull ups (based on skill level)

Cash out:
AMRAP in 7 minutes
7 Box Jumps
14 Single Arm Dumbbell Push Press

Tuesday, September 24, 2019

Kids



Warm up:
station rotation

Skill focus: 
push press

WOD:
10 to 1 Assault Bike Calories
1 to 10 Dumbbell Push Press

Game:
Kids Choice

Monday, September 23, 2019

Teens





Warm Up: 
Dynamic Drills

Skill Focus:
Kettlebell Snatch

WOD:
10 Rounds for Time of-
10 kettlebell snatches
3 Deadlifts
3 Burpee
2 Alley Loop Runs

Thursday, September 19, 2019

Teens



Warm up:
Box Drills/Run

Skill:
Pressing

WOD:
Find a heavy set or Max for 
Push Press + Push Jerk

Cash Out:
AMRAP in 11 Minutes
11 Push Jerks (light)
11 Box Jumps (high)

Tuesday, September 17, 2019

Kids





Warm up:
Med Ball Toss

Skill focus:
heavy ball loading

WOD:
14 rounds for time with a partner-
2 Alley Loop Sprints
7 Heavy Ball Over Shoulder
*alternate full rounds

Game:
Ropes & Rings