Thursday, February 28, 2019

Kids

Warm up: 
Dynamic Drills

Skill Focus: 
hollow banana/ Superman 

WOD: 
Partner AMRAP in 8 minutes 
10 kB swings
8 burpees over the bar
5 push ups
run down and back\

Game: 
Coaches Choice

Tuesday, February 26, 2019

Kids


Warm up: 
Relays 

Skill Focus: 
Pull ups/Plank Holds 

WOD: 
AMRAP in 11 Minutes 
3 Pull Ups 
6 Burpees 
9 Squats 

 Game: 
Shipwrecked

Monday, February 25, 2019

Teens





Warm up:
Dynamic Drills

Skill Focus:
Hollow/Arch

WOD:

Test Day!

"DT"
5 Rounds for Time
12 Deadlifts
9 Hang Power Clean
6 Shoulder to Overhead
* weight should be a moderately heavy weight for the athlete 

Game:
Pizza Pie!

Saturday, February 23, 2019

Preschool




Warm Up: 
 Crab crawls 
Sea Turtle Lunges 
Sand Starfish (similar to snow angels) 

 Skill Focus: 
 Swimming in the ocean (Supermans) 
Grab the Coconut (Jump Squats) 

WOD: 
Board the ship and sail to different islands: 
1st Island- Treasure Island - 20secs Donkey kicks to open chest 
2nd Island- Starfish Islands - 20secs Star Jumps 
3rd Island- Coconut Island- 20secs Jump Squats 
4th Island- Baby Shark Island- 20secs bear crawl 

 Games: 
Baby Shark, what time is Lunch Shipwrecked - kids have to dodge the “iceberg” (large soft ball), as coach tries to roll ball to legs.

Thursday, February 21, 2019

Kids


Warm up: 
Dynamic Drills

Skill Focus: 
Push Press 

WOD: 
Partner AMRAP in 8 minutes 
8 push press, 
Frankenstein walks down, 
8 box jumps, 
sprint back down 

Game: 
Cone Twister

Teens







Warm Up:
Dynamic Drills

Skill Focus:
Front Squat

WOD:
Front Squat
3-3-3-3-3-3

then 
EMOM in for 10 Minutes
3 Handstand push Ups
12 Double Unders
1 Bar Muscle Up 

Tuesday, February 19, 2019

Kids





Warm up:
Partner Plate Drills

Skill Focus:
Air Squat

WOD:
Partners Complete, for time:
40-30-20-10
Pyramid Step Ups
Air Squats
Ground to Overhead with a bumper plate 

Game: 
Tag!

Monday, February 18, 2019

Teens




Warm up:
Agility Ladder

Skill Focus:
Rope Climbs

WOD:

Partner's complete the following for time, 
with one person working at a time:

6 Rope Climbs
120 Alternating Pistols
60 Box Jumps*
4 Rope Climbs
80 Alternating Dumbbell Snatch
40 Box Jumps
2 Rope Climbs
40 Toes to Bar
20 Box Jumps 

* Box jumps should be a higher box for the athletes

Friday, February 15, 2019

There will be no regular Preschool Class on Saturday, but join us for one of our awesome kids programs happening this weekend! 





CLICK HERE for Registration & Information:

Thursday, February 14, 2019

Kids






Warm up: 
Banana Tag 

Skill work: 
Jump Rope 

WOD: 
Partner AMRAP in 8 minutes *

5 burpees
10 kettlebell swings
15 single unders
20 mountain climbers

*While one partner is working the other partner is holding a plate overhead

Game: 
Mossi

Teens






Warm up:
Dynamic Drills

Skill Focus: 

WOD:
"St. Valentines Day Massacre"

Each partner must share the work load and complete a portion of the below while the other partner continually holds a bumper plate over head. If the bumper plate touches the ground at any time, each partner must complete 50 burpees. The bumper plate cannot rest on any object or body part, it must be held over head. Exercises can be completed in any order.

 For time: 
50 Wallballs 
75 Kettelbell swings 
100 Push Ups 
150 Sit-Ups 
200 Squats 
800M Run