Thursday, November 30, 2017

Teens





Warm up:
Agility drills

Skill: Rope climb

Skill: Push Press

 
WOD:
12 rope climb 
12 deadlift 
12 hang power cleans
12 push Press 
Rest 1 minute 


Kids





Warm up:
Station Rotation

Skill focus: rope climbs

WOD: Partner Tabatas
4 tabatas Rounds of each for max reps
Shuttle sprints
High five Burpees
PVC Partner thrusters
Leg kick up/push down
Med ball sit up toss
Jump over/Crawl Under Med ball over and under

Game: freeze tag

Wednesday, November 22, 2017

Kids




Warm up: Med Ball Shoot Out
WOD:
 “Turkey Madness”
Partners complete 2 rounds of with a Turkey (Med Ball)
50 turkey tosses
40 turkey deadlift 
30 turkey snatches 
20 turkey squats 
10 turkey Burpees 
Game: kids choice 

Monday, November 20, 2017

Teens


Warm up: mixed Tabata 
Skill focus: double unders 
WOD: 
AMRAP In 20 minutes 
10 Push Press (medium)
10 Kettlebell swing (heavy)
40 double unders 

Thursday, November 16, 2017

Kids






Warm up: agility ladder 
Skill focus: Toes to Bar 
WOD:
AMRAP In 10 minute
10 shuttle sprint buy in 
Then 
10 knee raises
10 air squats
10 push ups 
10 Burpees 
Game: Freeze Tag

Teens



Warm up: dynamic Drills 
Skill focus: toes 2 Bar 
WOD:
AMRAP in 10 minutes 
400m Run buy in
Then 
10 Toes to Bar
10 Back Squats
10 hand stand push ups 
10 shoulder to over head 
Bar should be light and same bar for both lifts 

Tuesday, November 14, 2017

Kids



Warm up: dodge ball 
Skill focus: Med Ball Clean 
WOD: 
7 rounds of 
7 KB deadlift 
7 goblet Squats
7 medball cleans 
7 push Press 
Game: Pizza Pie

Kids





Warm up: grab ball
Skill focus: jump rope
WOD:
Partners Complete
100 single unders*
90 dumbbell push Press
80 single unders
70 box jumps
60 single unders
50 front squats
40 single unders
30 Burpees
20 single unders
10 forward rolls
* beginners and younger athlete teams complete half the amount of reps of single unders
Game: kids choice

Monday, November 13, 2017

Teens


Warm up: agility ladder 
Skill focus: bar muscle up 
WOD: 
Partner AMRAP in 12 minutes 
6 Bar Muscle ups
12 Wall Balls
24 Box Jumps

Thursday, November 9, 2017

Kids





Warm up: agility ladder
Skill focus: handstands 
WOD: 
5 rounds alternating with a partner 
15 Dumbbell Front Squats 
Max Handstand or Plank Hold 
Score is the accumulation of time in the Holds. 
Game: coaches choice

Teens





Warm up: agility ladder

Skill focus: handstands 

WOD: 
5 rounds of
3 Front Squats (heavy)
Max Handstand or Plank Hold 
Rest 2 minutes 

Score is the accumulation of time in the holds.

Tuesday, November 7, 2017

Teens




Warm up: dynamic drills
Skill focus: pull ups
WOD:
Partners complete
125 push ups
100 pull ups
75 front squats
50 hang power cleans

Sunday, November 5, 2017

Teens







Warm up: cone drills
Skill Focus: clean and jerk 
Clean & Jerk 
1-1-1-1-1-1-1
Then 

Partner Helen Meets Grace
3 rounds of 
400m Run (run 200m together)
21 kettlebell swings 
12 pull ups 
Then 
30 clean and jerks

Kids






Warm up: cone drills
Skill Focus: clean and jerk 

Partner Complete 
3 rounds of 
3 alley loop runs together 
22 kettlebell swings 
12 push ups 
Then 
30 dumbbell clean and jerks

Preschool


Warm up: How fast can you go!?
Skill focus: jump rope 
WOD: AMRAP in 7 minutes 
5 jump ropes
5 squats 
Throw the ball and run fast to go get it
Game: freeze tag