Sunday, March 26, 2017

Preschool


Theme: 
Under the sea 

Skill: 
Crab Walks Warm up:Fish Switch 

Obstacle Course: 
Plate Jumps -> Tunnel ->Pull up bar -> Balance Beam -> Start over 

Games: 
Collect “sea-food”(balls) for sea creatures in box. 
Cookie Monster

Tuesday, March 21, 2017

Teens



Warm up: 
dynamic drills 

Skill focus: 
handstand push up 

WOD: 
"17.4" AMRAP in 13 minutes 
55 Deadlifts 
55 wall balls 
55 row calories 
55 handstand push ups 

 Cash out: 
max set push ups

Monday, March 20, 2017

Preschool


Theme: 
Rainbows 

Skill: 
Burpees & Squats Warm up: Burpees -> Jumping Jacks -> Squats -> Tuck jumps Adventure obstacle course - crawl under -> balance beam -> jump or step over paralletes -> Agility ladder -. sprint to the end. Start over 

Games:
Parachute Ring around the Rosies, Parachute ball popper, Treasure hunt.

Sunday, March 19, 2017

Teens





Warm up: dynamic drills through the rowers

Skill focus: push press

WOD:
Filthy 50
50 Box jump
50 Jumping pull-ups
50 Kettlebell swing
50 Walking Lunge
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall balls
50 Burpees
50 Double unders

Game: kids choice

Kids




Warm up:
freeze tag (freeze in a squat/wall sit/high plank)

Skill focus: 
Push press

WOD:
"Fantastic 50 for 2"
Partners compete for time working one person at a time
50 Box jump
50 Jumping jacks
50 Kettlebell swing
50 Walking Lunge
50 Sit-ups
50 Push press
50 Supermans
50 Air squats
50 Burpees
50 Tuck jumps

Game: kids choice

Tuesday, March 14, 2017

Kids






Warm up:
partner Med ball drills

Skill focus:
Push press

WOD:
Teams of for complete for time
100 push press
100 burpees

Game:
Med ball shoot out

Teens



Warm up:
Rock, paper, scissors...shoot!

Skill focus: Kipping pull up

WOD:
Overhead Squat
3-3-3-3-3-3
Then
AMRAP in 12 minutes
6 pull ups
6 snatches (light)

Teens





Warm up:
Partner Med ball drills

Skill focus:

push press

WOD: 
Push Jerk Work on sets of two
Then Team of 5 completes 400 burpees
2 people must always be pulling a sled
2 people must be doing burpees and one person rests

Sunday, March 12, 2017

Preschool




“Just Keep Moving…”

Skill:
Forward Rolls/Log Rolls & Wall Walks

Warm Up:
Dance Freeze

Obstacle Course:
Forward Rolls/Log Rolls —> Bunny Hops —> Balance on Rope —> Climb and Jump off Box —> Bear crawl through cones

Games:
Duck Duck Goose, Cookie Monster

Wednesday, March 8, 2017

Kids





Warm up: dice knock out
Skill focus: active shoulders on pull up bar
WOD: AMRAP in 10 minutes
50ft Dumbbell walking lunges
8 toes to bar
8 dumbbell cleans
50ft Dumbbell walking lunges
8 pull ups
8 Dumbbell cleans
Game: Kids Choice

Teens






Warm up: rowing and dynamic drills

Skill focus: Kipping swing

WOD:
Back Squat 3-3-3-3-3-3

Then
"17.2"
AMRAP in 12 minutes of
2 rounds:
50ft Dumbbell walking lunges
16 toes to bar (scaled=knee raises)
8 Dumbbell cleans
2 rounds:
50ft Dumbbell walking lunges
16 bar muscle ups (scaled=pull ups)
8 Dumbbell cleans

Saturday, March 4, 2017

Teens





Warm up: station rotation
Skill focus: power clean
WOD:
"The Bear Complex"
1 power clean
1 front squat
1 push press
1 back squat
1 push press

Complete the complex seven times without putting the bar down.

Rest and repeat adding more weight as form and ability will allow for 5 sets. 

Kids





Warm up: grab ball!

Skill focus: dip!

WOD:
AMRAP in 8 minutes
Partners alternate rounds
14 front squat + push press

Game: tunnel tag

Preschool








Superheroes 

Skill: Superhero Squats 

Warm up: Superhero Freeze - High Knees/kick backs - Jumping Jacks - Tuck Jumps 

WOD: 
Superhero 

Obstacle Games: 
Find and Rescue (balls)/Treasure Hunts 
Cookie Monster

Wednesday, March 1, 2017

Kids






Warm up:

dynamic drills

Skill focus:
Dumbbell snatch

WOD: "Partner 17.1"
10 alternating Dumbbell snatch
15 box jump over burpee
20 alternating Dumbbell snatch
15 box jump over burpee
30 alternating Dumbbell snatch
15 box jump over burpee
40 alternating Dumbbell snatch
15 box jump over burpee
50 alternating Dumbbell snatch
15 box jump over burpee
10 minute time cap

Game:
red light green light

Teens






Warm up:
dynamic drills
Skill focus: box jumps (find a max height)
WOD:
Find a heavy 2 rep hang clean
Then
"17.1"
10 alternating Dumbbell snatch
15 box jump over burpee
20 alternating Dumbbell snatch
15 box jump over burpee
30 alternating Dumbbell snatch
15 box jump over burpee
40 alternating Dumbbell snatch
15 box jump over burpee
50 alternating Dumbbell snatch
15 box jump over burpee
20 minute time cap
Beginners complete as a partner WOD