Sunday, May 21, 2017


Warm up:
Partner dynamic drills

Skill focus: Toes to bar

AMRAP in 8 minutes
Toes to Bar and Dumbbell Snatch R/L
Start with one rep of each and add a rep each set until the clock runs out.

Musical Med balls


Warm up:
Mixed tababtas

Skill focus:
Ring dip

Find a heavy 2 rep max hang clean or work on technique

Then 10-9-8-7-6-5-4-3-2-1
Ring dips
Hang power cleans

Monday, May 15, 2017


Warm up:
Partner dynamic drills

Skill focus:
Toes to bar

WOD: AMRAP in 8 minutes
Power Snatch & Toes to Bar
Start with 1 rep of each and then add a two each round until the clock runs out

Saturday, May 13, 2017


Warm up: relays

Skill focus: Kipping pull-ups

WOD: "Holbrook"
10 rounds for time
5 thrusters
10 pull ups
100m sprint
Rest 1 minutes



Relay races:
Walking lunges to first cone
First cone 5 burpees
Walking lunge to second cone
Second cone 10 jumping Jaxx
Walking lunge to third cone
Third cone 15 "GOOD" air squats (chest up)
Run the alley loop.

Each person has to go through it three times. The person on the team can't start until the person before them completes their squats.



5 rounds for time:

5  dumbbell thrusters
5 burpees
Alley loop sprint


Monkey hangs


Skill: Rocketship Thrusters 

Warm Up: Freeze Cones 

 WOD: Obstacle Course - Toes to Rings - Jump in hoops - Under the bench - Balance Beam - Run around Cones - Repeat 

 Games: Squat Potato - when the music stopped, the kids did 3 rocketship thrusters Keep the balloon Up - if the balloon touched the ground, the child did 1 air squat Duck Duck Goose

Wednesday, May 10, 2017


Warm up: agility ladder drills
Skill focus: kettlebell snatch
WOD: AMRAP in 12 minutes
10 burpee box jumps
10 kettlebell snatch (5R/5L)
10 push ups
Cash out: max height box jump


Warm up: Med ball shoot out
Skill focus: Med ball clean
WOD: AMRAP in 7 minutes
7 Med ball cleans
7 Med ball squats
7 Med ball push press
Cash out: sprints!
Game: tunnel tag

Monday, May 8, 2017


Warm up: station rotation
Skill focus: mental toughness
WOD: The Bear Complex 
Without stopping or dropping the bar, complete the following sequence, seven times:
  • Power Clean;
  • Front Squat;
  • Push Press (have bar land behind head, in rear-rack position);
  • Back Squat;
  • Push Press (have bar land on chest, in front-rack position).
Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

Saturday, May 6, 2017



Skill: Lifting medballs from ground to shoulder

Obstacle course: 
- Climb on top of 3 boxes of various heights
- Jump in hoops
- Go under the bench
- 1 rope swing
- run around the cones
- start over.

Modified basketball - try to throw the ball into an upside down box.


Warm up:
Station rotation

Skill focus: power clean
Every minute on the minute alternate between 3 touch and go power cleans and 4 strict pull ups for 8 minutes

Pull ups

Cash out:
30 hollow rocks
Max handstand holds


Warm up:
Dynamic drills

Skill focus:
Handstand skills

Strength: Bench press 3-3-3-3-3

For time: 21-15-9
Deadlift (medium)
Shoulder to over head (light)
At the completion of each set complete 3 wall walks

Thursday, May 4, 2017


Warm up: agility ladder drills
Skill focus: barbell shoulder press
WOD: team of 4 complete
160 burpee box jumps
Game: hunger games!

Tuesday, May 2, 2017


Warm up: partner Med ball drills

Skill focus: wall walks

WOD: AMRAP in 9 minutes
12 deadlifts
3 wall walks


Tabata burpees!

Game: Dodge Ball

Sunday, April 30, 2017


Skill: Forward Rolls & Wall Walks

Warm up: Switch (Sprints, Side Shuffle, Broad Jumps)

Dice Roll - Each child has a turn to roll a dice, and then do the movement based on the following:
1- Forward Roll
2- Burpees
3- Inch Worm
4- Star Jumps
5- Squats
6- Jumping Jacks.

‘Bowling’- kids try to knock over the foam rollers using dice
Sprint Relays
Cookie Monster

Thursday, April 27, 2017


Warm up: mixed rowing tabata

Skill focus: rowing technique and pacing
WOD: "baseline"
500m Row
40 squats
30 sit ups
20 push ups
10 pull ups

Full recovery then
Max 500m row

Cash out: team of three complete 50 ski calories