Monday, December 26, 2016

Kids





Warm up:
Partner Med ball drills
Skill focus:
Med ball cleans
 
WOD:
"Partner Med Ball DT"
Partners complete ten rounds all with a medicine ball. Each partner completes a full round before alternating 
12 deadlifts 
9 hang power cleans 
6 push Jerk
Game:
Dr. Dodgeball

Teens





Warm up:
Partner Med ball drills 
 
Skill focus: 
Push Jerk 
WOD: 
push Jerk 2-2-2-2-2-2-2
Then 
"DT"
5 rounds of 
12 deadlifts
9 hang power clean 
6 push jerks 
*Use a moderately heavy weight

Tuesday, December 20, 2016

Kids






Warm up:
Station rotation

Skill focus:
Handstand skills 

WOD:
AMRAP in 7 minutes
7 push ups
7 wall balls

Game:
PVC Pass

Teens

Warm up:
Station rotation

Skill focus: Handstand skills

WOD:
Find a Bench press single
Then
AMRAP in 8 minutes
5 handstand push ups
10 wall balls

Cash out:
Accumulate 30 strict pull ups

Sunday, December 18, 2016

Kids




Warm up:
Agility ladder
Skill focus:
Toes to bar
WOD:
AMRAP in 8 minutes 
10 thrusters 
10 box jumps
10 toes to bar
Game:
Kids choice (dodgeball)

Teens




Warm up:
Agility ladder
Skill focus:
Toes to bar
WOD:
Thruster 
3-3-3-3-3-3
Then 
21-15-9 
Thruster (light)
Box jump (20/24)
Toes to bar
Cash out:
Accumulate 30 reps of a single leg exercise

Preschool


Theme: Fireworks

Skill:
Thrusters

Warm Up:
Broad Jumps to Plate
5 squats on plate
Bear Crawl to cones
Run back

WOD:
4 Rounds:

Roll the bag of fireworks (small medball) to plates
5 box jumps on to plates
Roll the bag of fireworks (small medal) to cones
4 thrusters with firework exploding above (clap over head)
Roll the bag of firework back to start (small medball)

Games:
Cookie Monster
Sprint Relays

Sunday, December 11, 2016

Teens





Warm up: dynamic drills

Skill focus: double under
WOD:
"Annie"
For time complete
50-40-30-20-10
Double Unders & sit-ups

Then
Overhead squat
3-3-3-3-3

Cash out:
Max strict pull up & max push up 

Kids




Warm up:
Tabata!

Skill focus:
Over head squat & Turkish get up

WOD:
Partners complete for time:
50-40-30-20-10
Single unders & sit-ups

Game:
Mat attack

Tuesday, December 6, 2016

Kids




Warm up:
Tic tac toe & hang man

Skill focus:
Barbell hang power clean

WOD:
3 rounds of 1 minute AMRAP of hang power cleans, 1 minute AMRAP of burpees over bar, 1 minute of front squats, 1 minute rest

Game:
Jump olympics- max vertical, max broad & max box jump

Teens





Warm up:
Partner Med ball drills

Skill focus:
Hang clean (find a heavy double for the day)

WOD:
3 rounds of
1 minute AMRAP hang power clean
1 minute AMRAP burpees over bar
1 minute AMRAP front squats

Cash out:
Max height box jump

Kids


Teens





Warm up:
Station rotation

Skill focus:
Floor press (work on sets of 5)

WOD:
3 rounds
20 Squat clean
20 bar or ring row
20 front rack lunge
20 box dip
Run 200m

Kids




Warm up:
Partner relay races

Skill focus:
Med ball clean

WOD:

Partners complete 3 rounds of
30 medball cleans
30 box dips
30 lunges
30 ring or bar rows
Run 10 mats

Game:
Pizza pie

Monday, December 5, 2016

Preschool





Skill work: Wall walks/Handstands 

Warm up: 
Agility ladder--> bunny hops -->two feet in, two feet out. --> run around cones-->freeze then do one of the following- squats/burpees/jumping jacks 

WOD Relay- 
Run x2 
Frog hops x2 
Pizza delivery x2 (balance a mat with one hand) 

Games: 
Cookie Monster 
Duck, duck, goose

Monday, November 28, 2016

Teens



Warm up:
Partner rowing rotation

Skill focus: Push Jerk

WOD:
Test Day! Push Jerk find a heavy 2rm

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

Saturday, November 26, 2016

Kids





Warm up:
Med ball drills
Skill focus:
deadlift 
 
WOD: 
AMRAP in 3 minutes of each:
Air squat 
shoulder press
Deadlift 
Partners are assigned a work station on one side of the gym and a switch station on the other side. They must sprint to tag out who is working and who is resting.
Game:
Dodgeball