Monday, November 28, 2016

Teens



Warm up:
Partner rowing rotation

Skill focus: Push Jerk

WOD:
Test Day! Push Jerk find a heavy 2rm

 Then "Baseline" 500m row 40 squats 30 sit-ups 20 push-ups 10 pull ups

Saturday, November 26, 2016

Kids





Warm up:
Med ball drills
Skill focus:
deadlift 
 
WOD: 
AMRAP in 3 minutes of each:
Air squat 
shoulder press
Deadlift 
Partners are assigned a work station on one side of the gym and a switch station on the other side. They must sprint to tag out who is working and who is resting.
Game:
Dodgeball

Preschool



Wild Animals
Skill:
Giraffe squats

Circle Warm up:
Jumping Jacks, hop on one leg, Run, Bear Crawl

WOD:
Obstacles -toes to rings - log roll/rollover - tunnel from mats - rope - jump on plates - walking lunges

Game:
Switch
Duck, duck, goose
Professor Grover

Tuesday, November 22, 2016

Preschool








Mission: Gobble Gobble 
(Get the Turkey to safety from the fox) 

 Warm up: 
Kids run/hop/skip/etc around cones set up in a circle, and stop when you call freeze.  

WOD: 
Obstacle course: 
 Kids get the smaller light balls (turkeys) through the course?! - grab a ball from box - over and under OR army crawl then set up on to box and jump off - squats to medballs - agility ladder - put ball into upside down box - rings (bring toes to rings or do a 5 sec ring hold) - runs to start - Repeat 

 Game: 
Cookie monster

Monday, November 21, 2016

Teens






Warm up:
Agility ladder relays

Skill focus:
Snatch

WOD:
Snatch 2-2-2-2-2-2-2
Back squat 2-2-2-2-2-2-3

Cash Out:
AMRAP kettlebell swings in 5 minutes

Thursday, November 17, 2016

Teens





Warm up: 
Agility ladder 

Skill focus: 
Deadlift 

WOD: Deadlift 5-5-5-3-3-3-1-1-1 

AMRAP in 6 minutes 
 5 box jumps (high box) 
10 push press (light) 
10 sit-ups

Kids





Warm up: 
partner relay races 
 Skill focus: push press 

WOD: 
Partner AMRAP in 10 minutes 
 10 box jumps 
20 push press 
 30 sit-ups 
 Partners must split work in half for each exercise and complete their entire half before switching. One person works at a time 

Game: 
Farmers and lumber jacks

Tuesday, November 15, 2016

Teens





Warm up: 
Dynamic drills 

Skill focus: 
Shoulder press (work on sets of three) 

WOD: 
AMRAP in 
18 minutes 
 18 hang power snatch 
18 box jumps 
18 deadlift 
18 double unders 

 Cash out: 
tabata plank

Friday, November 11, 2016

Teens






Warm up: 
Play card drills 

Skill focus: 
Handstand walks 

WOD: 
Partner AMRAP in 15 minutes 
24ft handstand walk 
24 front squat 
24 burpees 
24 push Jerk

Kids




Warm up: 
Tic Tac Toe 

Skill focus: 
Turkish Get Up 

WOD: 
 For time 21-15-9 
Wall balls 
Burpees 
Toes to bar

Thursday, November 3, 2016

Kids






Warm up: 
Build your own obstacle course 


Skill focus: 
Clean and jerk 

WOD: 
 4 rounds for time: 
2 Alley loop runs 
5 clean and jerks 
10 pull ups 
15 sit-ups 

Lesson: what does it mean to have integrity? 

Game: 
Doctor dodge ball