Monday, July 30, 2018

Teens






Warm up:
Dynamic Drills

Skill Focus:
Rope Climb

WOD:
AMRAP in 18 minutes
5 pullups
10 pushups
15 air squats
20 situps
1 rope climb

Cash Out: 
Double Under Practice

Kids


Warm Up:
 100m run, bear crawl, roving planks, jumping jacks 

Skill Focus: 
Medball Deadlifts 

WOD: 
AMRAP in ??? 
10 Deadlifts
Jump over parallettes 
3 Burpees 
Alley Loop Run 

Game: 
Jump Rope Pyramid

Thursday, July 26, 2018

Kids




Warm up: 
Jump Rope, Kids Choice, Alley Loop Sprint

Skill Focus:
Oompa Loompa Press
(Push Press)

WOD:
AMRAP in 10 Minutes
(partners alternate full rounds)
10 Push Press
10 Box Jumps
10 Kettlebell Swings

Game:
Kids Choice!

Monday, July 16, 2018

Teens




Warm Up: 
Med Ball Drills

Skill Focus:
Bar Muscle Up

WOD:
Test Day!
2 RM Power Clean (touch & go)

then

Partners Complete
2 Rounds for time of:
20 Dumbbell Box Step Overs
10 Bar Muscle Ups
20 Burpee Box Jumps
20 Chest to Bar Pull Ups

Preschool


Warm up: 
Agility Ladder

Skill Focus: 
Jump with 2 Feet!

WOD: 
4 Rounds of 10 Plate Jumps, One Alley Loop Run

Game:
Build your own obstacle course!

Friday, July 13, 2018

Teens






Warm up:
Dynamic Drills

Skill Focus:
Handstand Walk

WOD:
For time:
21-15-9
Hang Power Snatch (light)
Overhead Squat
Before the start of each round of barbell movements complete 5 bar muscle-ups & 15ft handstand  walk 

Wednesday, July 11, 2018

Kids



Warm up:
Med Ball Fun!

Skill Focus:
Pull Up

WOD:
AMRAP in 7 minutes
5 Front Squats
10 Push Press
15 Pull Ups
20 Single Unders

Teens





Warm up:
PVC Pass

Skill Focus: 
Front Squat

WOD:
Test day- 5 Rep Max Front Squat

then:

3 Rounds for Time (15 Minute Time Cap)
20 Pull ups
20 Push Press (light)
100 Double Unders

Preschool Water Games Day!










Teens




Warm up:
Dynamic Drills

WOD:
"Josie"
1 Mile Run
3 Rounds of:
30 Burpees
6 Power Cleans (Medium)
4 Front Squats
1 Mile Run

Teens



Warm up: 
Agility Ladder Drills

WOD: 
"30 in 30" 
Complete 30 Deadlifts and 30 Bench Press in 30 Minutes.
Use 80% or a Heavy weight.  Break into sets of your choice.


Kids



Warm Up: 
Agility ladder drills 

Skill Focus: 
Box Dips 

WOD: 
21-15-9  
Front Squat
Box Dips 

Game: 
Collect the treasure - kids are in a resistance band (wrapped around a rig), and have to reach forward to grab one item, then bring it back to their base.

Teens





Warm up:
Dynamic Drills

Skill Focus:
Ring Dips

WOD:
Test Day:
Dumbbell Elizabeth
21-15-9
Dumbbell Squat Cleans (medium)
Ring Dips