Saturday, September 29, 2018

Preschool


Warm up: 
Freeze Cones 

Skill: 
Rocketship Squats + Wall Walks 

WOD: 
AMRAP in ?
5 Rocketship squats 
Switch to a different spot 
5 Super Hero Squats 
5 Animal Steps (duck walks, inch worm, bear crawl) 

Game: 
Cookie Monster
Duck Duck goose

Choolah FitFest!







Thursday, September 27, 2018

Kids


Warm up:
Obstacle Course

Skill Focus:
Rope Climbs

WOD:
Partner AMRAP in 7 minutes
1 alley loop run 
10 squats
5 burpees
1 forward roll
*rotate full rounds

Game: Dunc, Duck, Goose!

Teens



Warm Up:
Station Rotation

Skill Focus: 
Squat Snatch

WOD:
Partners complete the following alternation rounds, 
each partner must do each round
10 to 1 
Pull Ups
Squat Snatch (light)

Cash Out:
Rope Climb Skill Work

Tuesday, September 25, 2018

Kids





Warm Up:
Obstacle Course

Skill Focus: 
Squat

WOD: 
AMRAP in 9 Minutes
Plate Chest Carryx3 (down & back gym)
10 Plate Ground to Overhead
10 Plate Squats

Game:
Tunnel Tag

Game:



Monday, September 24, 2018

Teens


Warm Up:
Dynamic

Skill Focus: 
Turkish Get

WOD:
Find 1 RM Left/Right Turkish Get Up

AMRAP in 10 Minutes
200 Meter Run
100m Plate Front Carry
10 Plate Squats
10 Plate Ground to Shoulder


Thursday, September 20, 2018

Teens



Warm Up:
Agility Ladder

Skill Focus: 
Squat Clean

WOD: 
Partners complete:
20 Synchronized Squat Cleans (light)
20 Synchronized Squat Cleans (medium)
20 Synchronized Squat Cleans (heavy)
* Time Cap 7 Minutes

Rest until full recovery

Partner AMRAP in 7 Minutes
Synchronized Burpees Over the Bar

Tuesday, September 18, 2018

Kids



Warm up: 
Replay Races

Skill Focus:
Jump Rope

WOD:
Team Hopper AMRAP
Each person in class rolls the Hopper ball and the entire class performs the 
indicated reps/time and exercise

Game:
Red Light, Green Light

Saturday, September 15, 2018

Preschool



Warm up: 
Dynamic Drills 

Skill: 
Medball Deadlift

WOD: 
AMRAP in ?
5 medball deadlifts 
Jump into hula hoops and 1 Squat 
Side Jumps Over Rope 
Run Around Box 

Game: 
Cookie Monster

Thursday, September 13, 2018

Kids


Warm up:
Relay Races

Skill Focus:
Push Press..Tall chest!

WOD:
Teams of Four Complete the following, rotating one rep at a time among the team
100 Box Jumps
150 Push Press
200 Kettle Bell Deadlifts

Game:
Red Light, Green Light!

Teens


Warm Up:
Rock, Paper, Scissors!

Skill Focus:
Push Press

WOD:
Test Day!
"Jack"
AMRAP in 20 Minutes
10 Push Press (Medium)
10 Box Jump (Regular)
10 Kettlebell Swings (Light)



Tuesday, September 11, 2018

Kids



Warm up: 
Agility ladder 

Skill: 
Deadlifts 

WOD: 
In teams of 2 complete 
4 rounds of Bear crawl 
10 box jumps 
10 deadlifts 

Game: 
Gaga

Saturday, September 8, 2018

Preschool







Warm up:
Obstacle Course

Skill Focus:
Hula Hoop

WOD:
 Find the Dino (5 squats) (5 burpees) depending on Dinosaur picture. 

Game: 
Dino Egg Musical Chairs

Thursday, September 6, 2018

Kids


Warm Ups:
Over Under Relays

Skill Focus:
Deadlift

WOD:
Partner AMRAP in 8 Minutes
Run one alley loop together
10 Deadlifts each (You do 10, I do 10)
5 Push ups each (You do 5, I do 5)

Game:
Musical Med Balls

Teens




Warm Up:
Run & Dynamic

Skill Focus: 
Hang Power Clean

WOD:
Partners complete

AMRAP in 7 Minutes
100 Meter Run Together
10 Deadlifts Each (Light)
5 Pull Ups Each

REST 5 Minutes

AMRAP in 7 Minutes
200m Row Together (Two rowers)
10 Hang Power Cleans Each (Light)
5 Push Ups Each

For everything but the run and the row one person works at a time. Athletes must complete  a full set before switching. Weight should be light enough to string the set.

Tuesday, September 4, 2018

Kids

Warm Up:
Run & Catch

Skill Focus: 
"jump & land" 
(Push Press)

WOD:
AMRAP in 8 Minutes
15 Box Jumps
15 Push Jerk
15 Dumbbell Snatch