Thursday, December 21, 2017

Kids




Warm up:
Agility ladder

Skill focus: rope climb

WOD: 4 rounds for time of:
1 rope climb
40 single unders
10 Burpees

Game: dodge ball

Teens




Warm up: 
Agility ladder

Skill focus: 
J hook

WOD:
4 rounds for time of:
1 rope climb
40 double unders
20 burpees

Tuesday, December 19, 2017

Teens





Warm up: 
Dynamic drills 

Skill focus: 
Power clean 

WOD: 
Partners complete 
20 calorie assault bike 
50 power clean (heavy) 
20 Calorie assault bike 
50 push jerks (heavy) 
20 calorie assault bike

Kids



Warm up: 
Relay races

Skill focus: 
Rowing 

WOD: 
Partners complete 
2 minute AMRAP of each for two rounds 
Rowing, dumbbell push jerk, dumbbell hang power clean

Game: 
Freeze tag

Friday, December 15, 2017

Kids


Warm up: Relay races 
Skill focus: Thruster 
WOD: AMRAP in ? 
11 sit-ups 
7 Thruster 
5 Burpees 
Game: 
Coaches choice

Tuesday, December 12, 2017

Kids




Warm up:
Tabata
Plate Jump
Squat
Jumping Jack

Skill Focus:
Squat/Push-ups

WOD:
AMRAP in 10 Minutes
10 Squats
10 Plate Jumps
10 Push-ups 
10 Running laps- indoor track course

Game: 
Move the "stuff"

Monday, December 11, 2017

Teens






Warm up: 
Dymanic drills 
Skill focus: deadlift 

WOD: 
Deadlift 3-3-3-2-2-1-1 

then

“Fran” 
21-15-9 
Thrusters 
Pull ups

Sunday, December 3, 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

Teens



Warm up: dynamic drills 

Skill focus: bench press 

WOD:
Bench press 
Find 1 RM 

Then 

2 rounds for MAX Reps 
2 minute of power cleans
1 minute rest 
2 minutes of Burpees over the bar 
1 minute rest 
2 minutes of thrusters

Kids





Warm up: dynamic drills 

Skill focus: deadlift 

WOD:
2 rounds for max reps 
1 minute deadlifts 
1 minute rest 
1 minute shuttle sprints 
1 minute rest 
1 minute pull ups
1 minute rest 

Game: rope fun!