Tuesday, July 18, 2017

Teens




Warm up: junk yard dog line up 

Skill focus: double under 

WOD: 
Partners compete for time: 
3 rounds of: 
14 hang power clean
20 burpees 
3 rounds of: 
14 hang power clean
40 double unders 
3 rounds of: 
14 hang power clean
40 walking lunges 

Time cap 20 minutes

Sunday, July 16, 2017

Preschool


Skill: 
Wall Balls 

Warm Up: 
Agility Ladder Drills 

WOD: 
Obstacle Course Agility Ladder -> Balance Beam -> Jump in hoops -> 2 forward rolls -> 2 wall ball shots

Friday, July 14, 2017

Teens




Warm up: Med Ball Drills
Skill focus: Thrusters
WOD:
Thruster 3-3-3-3-3-3
Then
Partner AMRAP in 12 minutes
10 pull ups
20 Thrusters (light)

Teens






Warm up: dynamic drills
Skill focus: deadlift
WOD:
Deadlift 3-3-3-3-3-3
Then
12-15-9
Deadlift
Pull ups
Game: Pizza Pie

Kids





Warm up: dice knock out
Skill focus: squat
WOD: AMRAP in 8m
Traverse Tires---> air squat through the agility ladder----> balance beam---> 5 box jumps
Game: kids choice!

Wednesday, July 12, 2017

Preschool






Skill:
Money Squats

Warm up:
Agility Ladder--> Hula Jumps--> 3 Ring Swings--> Balance Beam walk --> Three squats

WOD:
Animal Walks

Game:
Freeze Dance
Volcano Monster
Duck Duck Goose

Sunday, July 9, 2017

Teens



Warm up: agility ladder
Skill focus: shoulder press
WOD:
Shoulder press 3-3-3-3-3-3
Then
AMRAP in 9 minutes
12 Dumbbell Front Squats
24 Kettlebell swings

Cash out:
AMRAP in 2m
Med Ball Wall Sit Ups

Kids



Warm up: Playing cards

Skill focus: Shoulder press

WOD: AMRAP in 9 minutes
6 shoulder press
6 front squat
6 kettlebell swings

Game: Freeze tag

Preschool




Skill focus: 
Thruster 

Warm up: hula hoop hustle 

WOD: 
AMRAP in 6m 
5 press in hula hoop #1 
5 squats in hula hoop #2 
5 thrusters in hula hoop #3 

Game: Tire basketball!

Sunday, July 2, 2017

Teens




Warm up: dynamic drills

Skill focus: split jerk

WOD:
 split jerk -find a heavy single for the day or work on technique

Then

8 rounds for time
5 strict pull ups
7 wall balls
9 kettlebell swings (heavy)

Kids






Warm up: Every man for themselves dodgeball
Skill focus: wall ball
WOD:
Partners complete 10 rounds for time, alternating rounds
5 strict pull ups (partner or box assist)
7 wall balls
9 kettlebell swings

Game: squat potato