Thursday, December 21, 2017

Kids




Warm up:
Agility ladder

Skill focus: rope climb

WOD: 4 rounds for time of:
1 rope climb
40 single unders
10 Burpees

Game: dodge ball

Teens




Warm up: 
Agility ladder

Skill focus: 
J hook

WOD:
4 rounds for time of:
1 rope climb
40 double unders
20 burpees

Tuesday, December 19, 2017

Teens





Warm up: 
Dynamic drills 

Skill focus: 
Power clean 

WOD: 
Partners complete 
20 calorie assault bike 
50 power clean (heavy) 
20 Calorie assault bike 
50 push jerks (heavy) 
20 calorie assault bike

Kids



Warm up: 
Relay races

Skill focus: 
Rowing 

WOD: 
Partners complete 
2 minute AMRAP of each for two rounds 
Rowing, dumbbell push jerk, dumbbell hang power clean

Game: 
Freeze tag

Friday, December 15, 2017

Kids


Warm up: Relay races 
Skill focus: Thruster 
WOD: AMRAP in ? 
11 sit-ups 
7 Thruster 
5 Burpees 
Game: 
Coaches choice

Tuesday, December 12, 2017

Kids




Warm up:
Tabata
Plate Jump
Squat
Jumping Jack

Skill Focus:
Squat/Push-ups

WOD:
AMRAP in 10 Minutes
10 Squats
10 Plate Jumps
10 Push-ups 
10 Running laps- indoor track course

Game: 
Move the "stuff"

Monday, December 11, 2017

Teens






Warm up: 
Dymanic drills 
Skill focus: deadlift 

WOD: 
Deadlift 3-3-3-2-2-1-1 

then

“Fran” 
21-15-9 
Thrusters 
Pull ups

Sunday, December 3, 2017

Teens




Warm up:
Dynamic drills
Skill focus: pull ups
WOD:
Partners complete
125 push ups
100 pull ups
75 front squats
50 hang power cleans

Teens



Warm up: dynamic drills 

Skill focus: bench press 

WOD:
Bench press 
Find 1 RM 

Then 

2 rounds for MAX Reps 
2 minute of power cleans
1 minute rest 
2 minutes of Burpees over the bar 
1 minute rest 
2 minutes of thrusters

Kids





Warm up: dynamic drills 

Skill focus: deadlift 

WOD:
2 rounds for max reps 
1 minute deadlifts 
1 minute rest 
1 minute shuttle sprints 
1 minute rest 
1 minute pull ups
1 minute rest 

Game: rope fun!

Thursday, November 30, 2017

Teens





Warm up:
Agility drills

Skill: Rope climb

Skill: Push Press

 
WOD:
12 rope climb 
12 deadlift 
12 hang power cleans
12 push Press 
Rest 1 minute 


Kids





Warm up:
Station Rotation

Skill focus: rope climbs

WOD: Partner Tabatas
4 tabatas Rounds of each for max reps
Shuttle sprints
High five Burpees
PVC Partner thrusters
Leg kick up/push down
Med ball sit up toss
Jump over/Crawl Under Med ball over and under

Game: freeze tag

Wednesday, November 22, 2017

Kids




Warm up: Med Ball Shoot Out
WOD:
 “Turkey Madness”
Partners complete 2 rounds of with a Turkey (Med Ball)
50 turkey tosses
40 turkey deadlift 
30 turkey snatches 
20 turkey squats 
10 turkey Burpees 
Game: kids choice 

Monday, November 20, 2017

Teens


Warm up: mixed Tabata 
Skill focus: double unders 
WOD: 
AMRAP In 20 minutes 
10 Push Press (medium)
10 Kettlebell swing (heavy)
40 double unders 

Thursday, November 16, 2017

Kids






Warm up: agility ladder 
Skill focus: Toes to Bar 
WOD:
AMRAP In 10 minute
10 shuttle sprint buy in 
Then 
10 knee raises
10 air squats
10 push ups 
10 Burpees 
Game: Freeze Tag

Teens



Warm up: dynamic Drills 
Skill focus: toes 2 Bar 
WOD:
AMRAP in 10 minutes 
400m Run buy in
Then 
10 Toes to Bar
10 Back Squats
10 hand stand push ups 
10 shoulder to over head 
Bar should be light and same bar for both lifts 

Tuesday, November 14, 2017

Kids



Warm up: dodge ball 
Skill focus: Med Ball Clean 
WOD: 
7 rounds of 
7 KB deadlift 
7 goblet Squats
7 medball cleans 
7 push Press 
Game: Pizza Pie

Kids





Warm up: grab ball
Skill focus: jump rope
WOD:
Partners Complete
100 single unders*
90 dumbbell push Press
80 single unders
70 box jumps
60 single unders
50 front squats
40 single unders
30 Burpees
20 single unders
10 forward rolls
* beginners and younger athlete teams complete half the amount of reps of single unders
Game: kids choice

Monday, November 13, 2017

Teens


Warm up: agility ladder 
Skill focus: bar muscle up 
WOD: 
Partner AMRAP in 12 minutes 
6 Bar Muscle ups
12 Wall Balls
24 Box Jumps