WEDNESDAY

Mighty Mites

Stretch

Warm Up – Farmers Carry

Skill – Squats

WOD – 5 Rounds for Time

10 Box Jumps

10 Wall Balls

10 Burpees

Game – Free Play

Top Dawgs

Warm Up – Go thru each FGB station twice – 20 seconds of work 20 seconds of rest

Conditioning – Fight Gone Bad

Three rounds for max Reps – 1 minute each round
Wall-ball, 20/14
Sumo deadlift high-pull 75/55
Box Jump, 20/14
Push-press, 75/55
Row (Calories)

**1 Minute rest**

Bonus Abs – 50 Ab Wheel

MONDAY

Mighty Mites

Stretching

Warm Up – 2 min Box Jumps

2 Min Jump Rope

Focus/Skill – Dumb Bell Snatch

WOD – 6 Min AMRAP

10 DB Snatch

10 Box Jumps

Game – Musical Medicine Balls

Top Dawgs

Warm Up – 3 Rounds

200 Meters

10 Burpees

10 Lunges

Conditioning – Max Out

Maximum reps or best time in 1 set of each exercise

Pull up (kipping ok)

Ring Dips

Double Unders

400 m Run

500 m Row

L-Sit  (2 x 45lb plates under feet )

Push  Ups

Bonus:

Muscle Ups

SATURDAY

Mighty Mites

Stretch

Warm Up – 400 Meter Medicine Ball Carry

Skill Double Unders

WOD – Annie

Top Dawgs

 Warm Up –

2 Rounds

400 m run

20 wall ball 20/14

Strength –

Find Thruster 1 Rep Max

Conditioning –

For Time:

30 Thrusters 115/75

Bonus –

ANNIE – 10 minute time cap

50-40-30-20-10 Reps each of:

Double Unders

Sit ups

WEDNESDAY

Mighty Mites

Stretching

Warm Up – 1 Minute Running Drills

Focus/Skill – Front Squat

WOD – 7 Min AMRAP

7 Ring Rows

7 Push Ups

7 Air Squats

Game – Free Play

Top Dawgs

Warm Up – Rowling – 6 Rounds

Speed – 6 x 200 Meter Sprints – Rest Approx 45 seconds

Conditioning – 8 Min AMRAP

3 Muscle Ups

4 Front Squats 155/115

Bonus Abs – Tabata Obliques

HAPPY LABOR DAY – NO CLASSES TODAY

SATURDAY

Mighty Mites

Stretching

Warm Up – Running Drills

Focus/Skill – Double Under Practice

WOD – 6 Min AMRAP

5 Box Jumps

5 Burpees

5 Kettle Bell Swings

Game – Rope Climbs

Top Dawgs

Strength – Back Squat (bottom chart)

5@40%  5@50% 3@60%

5@65% 5@75% Max @ 85%

Conditioning – 3 Rounds for Time

400 Meter Run

3 Wall Climbs

10 Ring Rows

20 Lunges w/front rack 95/65

Bonus Abs – 50 Ab Wheel

NO CLASSES MONDAY, LABOR DAY

WEDNESDAY

Mighty Mites

Stretching

Warm Up – 10 PVC Pass Thrus

100 Ft Bear Crawl

100 Ft Soldier Kicks

Focus/Skill – Power Cleans

WOD – 5 Min AMRAP

10 Push Ups

10 Air Squats

10 Power Cleans

Game – Musical Medicine Ball

Top Dawgs

Strength – 10 Min EMOM  – 65% of 1RM

Clean

Power Clean

Hang Power Clean

Clean

Conditioning – 12 Min AMRAP

12 Push Ups

16 Kettle Bell or Dumbbell Snatch 53/35

20 Air Squats

Bonus Abs – 50 Supermans

MONDAY

Mighty Mites

Stretch

Warm Up – Running Drills & 3 Min Jump Rope

Focus/Skill – Kettle Bell Swings

WOD – 6 Minutes

5 Kettle Bell Swings

5 Wall Balls

10 Jumping Lunges

Game – Ring Play

Top Dawgs

Warm Up – 3 Rounds

10 PVC Pass Thrus

10 PVC Overhead Squats

10 PVC Good Mornings

50 Ft Death March – light weight

Strength – Deadlifts  (bottom Chart)

5@ 40%

5@50%

3@60%

5@65%

5@75%

Max Reps @85%

Conditioning – 4 Rounds 30 Seconds on 30 Seconds Rest

Wall Balls 20/14

Hang Power Clean 115/75

Kettle Bell Swings 53/35

Jumping Lunges

SATURDAY

Mighty Mites

Stretching

Warm Up – Farmer’s Carry

Focus/Skill – Box Jumps

WOD –

2 Min Jump Rope followed by 5 Min AMRAP

10 Box Jumps

10 Burpees

Game – Musical Medicine Ball

Top Dawgs

Warm Up – Burgener Warm Up

Strength – Snatch Technique to Load – 1RM

Conditioning – 2 –>4 Min AMRAPS

4 Box Jump Overs 24/20

4 Snatch (full) 95/65

Bonus Abs  – 50 Weighted Sit Ups 45/25