Thursday, September 29, 2016

Teens






Warm up: partner kettlebell drills
Skill focus: overhead squat
WOD:
Work on sets of three on overhead squat

Then

Partner AMRAP in 12 minutes (one person working at a time)
12 overhead squats 
12 bar over burpees
12 power snatches
12 bar over burpees

Tuesday, September 27, 2016

Kids



Warm up:

jump rope tabatas 

Skill focus:
bar hangs & swings with active shoulders 

WOD:
AMRAP in 8 minutes 10 single understand 5 overhead squats with jump rope 

Game:
grab ball

Monday, September 26, 2016

Teens





Warm up:

running relays
Skill focus:
Deadlift
Build up to a heavy triple. Then take 80% of that number for the following 

5 rounds for time:
3 deadlift 
Sprint 100m 
Rest 2 minutes

Cash out: 
4 rounds Not for time 
5 strict pull ups 
10 hanging leg raises 
20s hollow hold
20s super man hold

Thursday, September 22, 2016

Teens






Warm up:

dynamic drills
Skill focus:
Turkish get up
WOD:
5 rounds for time of
10 weighted step ups 
3 Turkish get up right 
3 Turkish get up left

Cash out:
Three 1 minute or max handstand holds

KIds






Warm up:

Dynamic drills tabata
Skill focus:
Active shoulders on pull up bar
WOD:
2 minute AMRAP of each with 2 minutes rest in between. Add all reps together following last rounds. 
Box jump
Kettlebell swing
Crab walk (mats crossed)
Monkey hang
Game:
Army dodgeball

Tuesday, September 20, 2016

Kids





Warm up:
relay races
Skill focus:
kettlebell swing
WOD: 
Partners alternate taking turns pull the sled with a kettlebell on it. At the start of Every minute one partner must complete 10 kettlebell swings. 

Then 
400m team sled pull 

Game:
tv tag

Monday, September 19, 2016

Teens


Warm up:
Dynamic drills

Skill focus:
Pull ups

WOD:
16 minute EMOM
30 second AMRAPs alternating between box jumps and pull ups

Thursday, September 15, 2016

Teens






Warm up:
Station rotation

Skill focus:
Push up

WOD:
3 rounds of
AMRAP in 5 minutes
Run 200m
30 Kettlebell swings
20 push ups

Kids





Warm up:

Grab ball

Skill focus:
Push up

WOD:
Partners Complete (working one person at a time)
3 Rounds of
3m AMRAP
20 shuttle sprints between cones
30 kettlebell swings
20 push ups
1 minute rest

Game:
Jump rope games

Kids



Warm up:

Freeze tag & dynamic drills
Skill focus:
Front squat 


WOD: 
Beat the Streets
Partner WOD, AMRAP in 15min:

One person holding a plate overhead 
while the other person completes:
12 Front Squats 
12 Burpees

Game: 
Pizza pie

Wednesday, September 14, 2016

Teens





Warm up: dynamic drills

Skill focus: double under

WOD:
5 rounds of
12 Dumbbell Push Press
24 Double Unders
12 Dumbbell Walking Lunges
6 Pull Ups

Cash out:
Core Accessory Work

Kids


Warm up: partner
Med ball drills
Skill focus: deadlift
WOD: Amrap in 8 minutes
Infinity ladder of burpees and deadlifts
Game: Tunnel tag

Saturday, September 10, 2016

Teens











Warm up:

slider relays

Skill focus: 
Toes to bar

WOD:
Front squat- warm up and then with the same weight accumulate 25 solid reps in 10 minutes

AMRAP in 7 minutes
7 wall balls
7 toes to bar
7 hang power cleans.

Skill Focus:
Handstand Walk

Kids






Warm up:
"watch me" song warm up

Skill focus:
Dip shrug drop stand

WOD:
AMRAP in 7 minutes
7 wall balls
7 sit-ups
7 Med ball cleans

Game:
Musical Med balls