Sunday, February 19, 2017

Preschool

Numbers Day 
Skill: 
Pushup/stink bug pushups 

Warm up:
 Dice roll. Each child took a turn rolling the dice, and the number shown on the dice was the number of reputations we did of: 
1) Squats 
2) Burpees 
3) Jumping Jacks 
4) Lunges 
5) Pushups 

 WOD: 
Four Corners Set up three areas, each with a different movement, and place a number next to the station. Set up an area as a starting point, 0, home 0 - Home 1 - 10 Plate Jumps (set up in a circle) 2 - 5 squat jump 
3 - 10 Jumping Jacks 

 The coach calls a number, and the kids go from 0 (home) to the number, complete the movement and run back to home. Repeat. 

Games: 
Squat Potato Number Train - the kids sit in a line, one behind the other, and pass a ball overhead to the person sitting behind, and run to the back of the line. Continue until we reach the end of the gym. Cookie Monster

Friday, February 17, 2017

Kids




Warm up: station rotation
Skill focus: rope climb 
WOD: 
AMRAP in 8 minutes 
1 rope climb 
15 single unders 
5 Med ball cleans or Squat Cleans (advanced) 
Game: ropes and rings

Teens






Warm up: station rotation
Skill focus: rope climb 
WOD: 
Back squat 2-2-2-2-2-2
Then 
AMRAP in 8 minutes 
1 rope climb 
15 double unders
5 squat cleans

Kids





Warm up: agility ladder 
Skill focus: ring dips; 5 sets of 4
WOD: 
For time:
21-15-9
Box jump 
Push up 
Push press 
Game: dice knock out

Teens






Warm up: agility ladder 
Skill focus: ring dips; 5 sets of 4
WOD: 
For time:
21-15-9
Box jump (high)
Push up 
Shoulder to overhead

Sunday, February 12, 2017

Teens





Warm up:

Playing card relays
Skill Focus:
Bench press (find a heavy single for the day)
WOD:
AMRAP in 15 minutes 
10 Dumbbell Push Press
20 Toes to Bar
30 Burpees

Saturday, February 11, 2017

Preschool












SNOW Day! 
Skill: 
Slow Squat jumps 
London Bridge 

Warm Up: 
Lunges (big step in the snow) Squat and turn- catch trainer-tossed ball Skip back to beginning 

WoD:
Obstacle Course: Toes to Rings/Ring Holds Forward Roll/Log roll Plate Jumps (ice block jumps) Climb up and over (boxes) Snowman (Bunny) hop to Start 

Games: 
Hungry Crabs Snowball (Gator balls) into upside down Box)

Thursday, February 9, 2017

KIds




Warm up:

Playing card relays
Skill focus:
Toes to bar
WOD:
AMRAP in 12 minutes
Push press 
Toes to bar 
Burpee
"Roll the dice at each station and do that amount of reps. Move the stations in order until time is up"
Game:
Kids choice

Tuesday, February 7, 2017

Kids






Warm up:
Build your own obstacle course
Skill focus:
Overhead squat

WOD:
"Lil Nancy with a friend"
10 rounds for time (partners alternate rounds)
Run one annex loop 
15 overhead squats with a band
Game:
Hungry hippos

Preschool


Skill:
Plank Holds
Deadlifts

Warm up:
Hops with gator ball between legs
Under Hurdles
Jump Over Hurdles

WOD
Forward Rolls
Log Rolls
Lunges
Squats

Games:
Fruit Monster - kids are given a fruit, and when called out, have to get by the “fruit” monster without getting tagged.
Duck Duck Goose

Thursday, February 2, 2017

Teens






Warm up:
tabatas!

Skill focus:
push up- find a max set 

WOD:
Farmers Walks x 5

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

Cash out:
double under skill work

Kids


Warm up:
Tabatas- Lunges, side shuffles, high skips, broad jumps, run, burpees, squats, one leg hops

Skill:
Single/Double Unders

Partner WOD:
500m Row
40 Squats
30 Sit ups
20 Pull ups
10 Push ups

Game:
Freeze Tag (hold bottom of squat when tagged)

Wednesday, February 1, 2017

Kids





Warm up:
Roll the dice!
Roll against your partner. Lower number loses and must do that many of an exercise given by the coach.
Skill focus:
handstands
WOD: AMRAP in 8 minutes
5 wall balls
10 dumbbell hang power cleans
Game:
knock out
Roll the dice if you get the "knock out" number you're out and have to do exercise and reps indicated by the coach at the start of the game. Keep playing until one person is left!