Tuesday, October 30, 2018

Kids



Warm Up:
Battle Rope Drills

Skill Focus:
Air Balls (wall balls without the wall)

WOD:
Partner AMRAP in 10 Minutes
Partner 1: 5 Air Ball
5 synchro burpees
Partner 2: 5 Air Balls
5 Synchro Burpees

Game:
Dice Knock Out! 

Monday, October 29, 2018

Teens





Warm Up:
Dumbbell Fun!

Skill Focus:
Dumbbell Snatch

WOD:
Find 1 Rep Max Right & Left for a Dumbbell Snatch

then

Partner AMRAP in 10 Minutes
Partner 1: 2 Wall Balls
2 Syncro Burpees to a plate
Partner 2: 2 Wall Balls
2 Syncro Burpees to a Plate
Partner 1:4 Wall Balls
4 Syncro Burpees to a plate
Partner 2:4 Wall Balls
4 Syncro Burpees to a Plate
Partner 1: 6 Wall Balls
6 Syncro Burpees to a plate
Partner 2: 6 Wall Balls
6 Syncro Burpees to a Plate
then 8,10,12,14...….

Saturday, October 27, 2018

Preschool

Warm Up: 
Agility Ladder 

Skill Focus: 
Superhero Squats 

WOD: 
AMRAP in ?? 
Roll Medball to one side 
15 Air squats Roll back 
15 Air Squats 

Game: 
Four Corners &  What time is lunch Mr Fox

Thursday, October 25, 2018

Kids

Warm up:
Agility Ladder

Skill Focus:
Cartwheel

WOD:
AMRAP in 10 Minutes
10 OHS with Jump Rope
20 Single Unders
Shuttle Sprint

Game:
Musical Med Balls

Teens



Warm Up:
Med Ball Shoot Out

Skill Focus:
Overhead Squat

WOD:
Test day!
Overhead Squat 
3 Rep Max

Cash Out:
3 Rounds for Time
30 Dumbbell Snatch
20 Box Jumps

Tuesday, October 23, 2018

Kids








Warm up:
Sled Drag Relays

Skill Focus:
Dip, Shrug, Drop, Stand! (Clean)

WOD:
Partners AMRAP in 8 Minutes
(each partner completes a full round before switching)
9 Med Ball Hang Power Cleans
7 Push Ups
5 Med Ball Thrusters

Game:
Med Ball Shoot Out

Monday, October 22, 2018

Teens


Warm up: 
Med Ball Drills

Skill Focus:
Thruster

WOD:

Thruster
2-2-2-2-2

then for time

10 to 1 Push Up
1 to 10 Power Snatch




Thursday, October 18, 2018

Kids



Teens





Warm up:
Tic Tac Toe

Skill Focus:
Deadlift

WOD:
AMRAP in 3 Minutes
Row Calorie Buy In (12, 15 or 20 based on ability)
then
12 Burpees
12 Deadlifts (Approx. 60% of Max)

Rest 3 Minutes

AMRAP in 3 Minutes
Row Calorie Buy In (12, 15 or 20 based on ability)
then
9 Burpees
9 Deadlifts (Approx. 60% of Max)

Rest 3 minutes

AMRAP in 3 Minutes
Row Calorie Buy In (12, 15 or 20 based on ability)
then
6 Burpees
6 Deadlifts (Approx. 60% of Max)

Rest 3 minutes

AMRAP in 3 Minutes
Row Calorie Buy In (12, 15 or 20 based on ability)
then
3 Burpees
3 Deadlifts (Approx. 60% of Max)



Tuesday, October 16, 2018

Kids





Warm up:
dynamic drills 

Skill Focus: 
push ups and wall walks/handstands 

WOD: 
AMRAP in 5mins 
12 deadlifts (KB) 
9 kettlebell swings 
1 alley loop run 

Game: 
Switch

Monday, October 15, 2018

Teens




 

Warm up: 
Dynamic

Skill Focus:
Toes to Bar

WOD: 
Test Day! 5 Rep Max Front Squat

then

AMRAP in 11 Minutes
30 Double Unders
7 Toes to Bar
7 Dumbbell Front Squats
7 Dumbell Push Press

Cash out:
400 Meter Sprint

Thursday, October 11, 2018

Kids


Warm Up:
Jumping Jacks, Squats, Lunges & Tuck Jumps

Skill Focus:
"DIP"-Push Press

WOD:
AMRAP in 10 Minutes
5 Push Press
Crab Walk to Box
8 Box Jumps

Game: 
Hungry Hippos

Teens


Warm Up: 
Pizza Pie

Skill Focus:
Sumo Deadlift

WOD:
Test Day! Sumo Deadlift 3 Rep Max

Cash Out:
AMRAP in 7 Minutes
12 empty bar thrusters
100m Sprint






Tuesday, October 9, 2018

Kids



Warm Up: 
Med Ball Partner Drills

Skill Focus:
Push Up

WOD:
AMRAP in 5 Minutes
9 Burpees to a plate
9 Deadlifts
REST 2 minutes
AMRAP in 5 Minutes
9 Push Ups
9 Front Squats

Game: Tunnel Tag

Monday, October 8, 2018

Teens


Warm Up:
Med Ball Drills

Skill Focus:
 Handstand Push Up

WOD:
21-15-9
Wall Ball
Burpee Over the Bar

Rest 2 Minutes

21-15-9
Back Squat
Handstand Push Up

(20 Minute Time Cap)





Saturday, October 6, 2018

Preschool





Warm up: 
burpees, sprints, jumping jacks 


Skill:
toes to bar 

WOD: 
AMRAP in ??? 
10 jumping jacks 
8 squats 
5 toe touches to bar 
 3 burpees 

Games: 
Free play on rings, pull up bar

Thursday, October 4, 2018

Kids




Warm up:
Follow the Leader

Skill Focus:
Squat

WOD:
AMRAP in 10 minutes
5 Air squats
10 Mountain Climbers
15 Jumping Jacks

Game:
Freeze Tag



Teens




Warm Up:
Dynamic

Skill Focus:
Barbell Cycling

WOD:
Test Day! 
Find 2 Rep Max Touch and Go Power Clean

Cash Out:
AMRAP in 7 Minutes
10 Kettlebell Swings (heavy)
5 Burpee Box Jump Overs (high)

Tuesday, October 2, 2018

Kids


Warm Up:
Run & Jump Rope Drills

Skill Focus:
Dumbbell Snatch

WOD:
For Time:
2 Rounds of:
10 dumbbell snatch
40ft Lunge
10 dumbbell snatch
40ft bear crawl
10 dumbbell snatch
40ft crab walk
then immediately after 2 rounds run 8 alley loops

Game:
Farmers & Lumber Jacks

Monday, October 1, 2018

Teens




Warm up: 
 Dynamic Drills 

 Skill Focus: 
 Hand Stand Walk 

 WOD: 
For Time: 
2 Rounds of: 
10 hang squat clean 
40ft Dumbbell Death March 
10 deadlifts 
40ft handstand walk 
10 power snatch 
40ft dumbbell front rack lunge 
then immediately after 2 rounds; run 1 mile 
(30 minute time cap)