Monday, July 31, 2017

Kids

Warm up: dynamic drills
Skill focus: double under
WOD:
Station rotation (30s work/30s rest)
Plank
Jump rope
Row
Battle ropes
Game: obstacle course

Sunday, July 30, 2017

Preschool


Skill: Handstands, Wall walks, plank holds
Warm up: Push ups/agility ladder jumps
Obstacle course: Forward rolls ->step over parallette -> army crawl under parallette ->agility ladder.
Games: Messy Room - move the mess from one side of the room to the other.
Duck, Duck, Goose.

Tuesday, July 25, 2017

Teens






Warm up: 
Rowing drills 

Skill focus: 
Turkish Get up 

WOD: "Baseline" 
For time 
500m row 
40 squats 
30 sit-ups 
20 push ups 
10 pull ups 

Cash out: 
500m row for time

Kids






Warm up: 
Dynamic drills 

Skill focus: 
Deadlift 

WOD: 
For time: 
1 rope climb 
3 alley loop runs 
1 cage traverse 
3 alley loop runs 
1 rope climb 

Game: Kids choice

Friday, July 21, 2017

Kids


Warm up: 
Build your own obstacle course 

Skill focus: 
Wall balls WOD: 
 2 rounds of: 
AMRAP in 3 minutes 
10 wall balls 
Run Alley Loop with the Ball 
Rest 2 minutes 

 Game: sponge tag

Teens




Warm up: 
Dynamic drills 

Skill focus: 
Push press 

WOD: 
4 Rounds (not for time) 
5 push press 
Max handstand or plank hold then 

AMRAP in 7 minutes 
10 goblet squats 
100m sprint with kettlebell

Thursday, July 20, 2017

Preschool


Theme: 
Feeding time at the zoo 

Skill: Burpees 
Warm Up: all inside hoops- Fast feet, Big jump (splash), jumping jacks. Gather food (gator balls)

WOD: 
5 Jumping Jacks -->Crawl Through tunnel--> Sled drag- Get all balls onto sled, then drag to other side of gym-->5 jumping jacks--> Sled drag back 

Games: 
Volcano monster 
Cookie Monster

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