Tuesday, April 30, 2019

Kids






Warm up: 
musical med balls 

Skill Focus: 
Value of Integrity 

WOD: 
As many dice rolls as possible in 10 minutes
1= 1 forward roll 
2= 2 alley loop runs 
3= 3 burpees 
4= 4 pull ups 
5= 5 air squats 
6= box jumps

Game: 
Kids Choice

Monday, April 29, 2019

Teens





Warm up: 
partner med ball drills 

Skill focus: 
pistol 

WOD: 
10 rounds alternating with a partner 
15 deadlifts (med) 
10 alternating pistol squats 

Cash out: 
Test day! 
25 Handstand Push-Up or 
50 Push Up for Time

Sunday, April 28, 2019

Brunch & Brews for Steve's Club KOP

Thank you to our sponsors and all who attended or donated to our fundraiser for Steve's Club King of Prussia! The event was a huge success!! We raised just about 4,000 dollars for the club!  Thank you!!












Thursday, April 25, 2019

Teens








Warm up: 
bumper plate drills 

Buy in: 
Max Angry Driver 

Skill focus: 
Bar Muscle Up 

WOD: 
2 Rounds For Time of- 
21 dumbbell deadlift 
3 bar muscle up 
15 dumbbell front squat 
3 bar muscle ups 
9 dumbbell shoulder to overhead 
3 Bar muscle Ups 

Game: 
Rock, Paper, Scissors Relay Race.

Tuesday, April 23, 2019

Kids




Warm up: 
Agility ladder & alley run 

Skill focus:
thruster 

WOD:
AMRAP in 9 minutes 
12 thrusters 
Jumping jacks* 
1 alley loop run 
*Start at 10 jumping jacks and increase by 10 reps each round 

Game: 
rock, paper, scissors shoot relay


Monday, April 22, 2019

Teens


Warm up: 
agility ladder 

Skill focus: 
thruster 

WOD: 
Thruster 2-2-2-2-2-2 

then 

Test Day!
"Fran"
21-15-9
Thrusters (Light)
Pull Ups

Saturday, April 20, 2019

Easter Egg Hunt Family Workout!


 WOD:
Find as many eggs as possible in 25 minutes.
You must complete the task you find in each egg before, finding another!






Thursday, April 18, 2019

Kids



Warm up: 
Run & Dynamic Drills  

Skill Focus: 
Handstand

WOD:

3 Rounds for time of-
5 air squats
3 forward rolls,
one alley loop run
1 wall handstand kick up

Game: 
Red Light Green light

Teens





Warm up:
Dynamic Drills

Skill Focus: 
Rope Climb

WOD:
AMRAP in 20 Minutes
5 Back Squat (heavy)
1 Rope Climb
50 Double Unders
1 Rope Climb
Row 500 Meter
1 Rope climb




Monday, April 15, 2019

Teens

Warm up: 
Station Rotation

Skill focus:
Shoulder Press

WOD: 
Shoulder Press
3-3-3-3-3

then 

4 rounds of 1 minute at each station
for as many reps as possible of-
Bike
Wall ball
Lunge
Rest

Thursday, April 11, 2019

Teens






Warm up:
Mixed Tabata 

Skill focus: 
Pull Ups 

WOD: 
Take 10 minutes to build to a 
heavy power clean and push jerk

then

 “Grace interrupted” 
30 clean and jerks 

*Every minute on the minute (including 3,2,1 go) s
top and do 5 burpees over the bar

Tuesday, April 9, 2019

Kids







Warm up: 
Med ball fun 

Skill focus: 
ring row 

WOD:
AMRAP in 10 minutes 
20 med ball deadlift 
10 ring rows 
2 alley loop runs 

Game:
play on ropes and rings

Monday, April 8, 2019

Teens




Warm up: 
200m run and dynamic drills 

Skill focus:
Deadlift 

WOD: 
Deadlift 
5-5-5-5-5 
In between working sets complete 12 ring rows 

Cash out: 
EMOM for 8minutes 
8 heavy Russian kettlebell swings 
5 second all out sprint

Saturday, April 6, 2019

Preschool





Warm up: 
Grocery Store Dash 

Skill focus: 
Squat 

WOD: 
AMRAP in ? 
5 jumping jacks
5 squats
5 Burpees 
*Traverse between stations as indicated by coach 

Game: 
run and drop

Thursday, April 4, 2019

Kids



Warm up:
Dynamic Drills

Skill Focus: 
wall walks 

WOD:
3 Rounds for time-
8 kettlebell swings 
3 bear crawls
2 alley loop runs
5 burpees 

Game: 
Coaches Choice

Teens







Warm up: 
Indian run and dynamic drills 

Skill focus: 
Kip Swing 

WOD: 
For time-
600m run 
50 dumbbell snatch 
40 situps 
30 chest to bar pull up
 20 toes to bar 
10 handstand push up

Tuesday, April 2, 2019

Kids



Warm Up:
Get to know you drills!

Skill Focus:
Hip Hinge!

WOD:
 AMRAP in 10 minutes
10 Deadlift
10 Kettle Bell Swing
10 Box Jumps

Game:
Mat Traverse

Monday, April 1, 2019

Teens




Warm Up:
Run and Dynamic Drills

Skill Focus:
Hang Power Clean

WOD:
Hang Power Clean
Find a heavy set or 3 or Max 

then

18-15-12-6-9-3
Hang Power Clean (70-75% of max for day)
Box Jump