Thursday, December 21, 2017
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
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
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
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!
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