10.1.2013
Tuesday
Turbo Tots
Focus/Skill – Squats & Front Squats
Warm Up – Shuttle Run & Sit-Ups
WOD – 3 rounds: Soldier Kicks, Bear Crawls, Ring Pull Ups
Game – Musical Medicine Ball
Mighty Mites
Warm Up – Shuttle Run & Sit Ups
Focus/Skill – Squats & Front Squats
WOD – 8 min AMRAP Soldier Kicks, Bear Crawls, Ring Pull Ups & 5 Air Squats
Game – Musical Medicine Ball
Top Dawgs
Warm Up – 400m Run, 2 rounds – 25 double unders 15 burpee box jumps
Focus/Skill – Squats & Overhead Squats
Strength- EMOM 5 Minutes: 5 overhead Squats with PVC
WOD – 3 Rounds for time: 15 PVC thrusters, 15 Pull Ups, Run 400
chocolate-pie-raw-graham-cracker
9.30.2013
Monday
Turbo Tots
Focus/Skill – Front Squat & Squat
Warm up – 30 seconds max effort Jump Rope, Bear Crawl, 3 forward rolls
WOD – 3 Rounds Ring run, 5 Push-ups, lunge walk
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – 10 PVC Pass throughs, 30 Second Max effort Jump Rope/Double Unders, 10 Supermans
Focus/Skill – Front Squat & Squat
WOD – 10 Min AMRAP 5 Pull-Ups, 10 Wall Balls, Shuttle Run
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – Run 400 Meters, 3 rounds 10 Good Mornings, 10 Wall Balls
Focus/Skill – Squats
Strength – EMOM 5 Minutes 10 Air Squats
WOD – Against 10 Minute Clock 50 PVC Thrusters, 400 Meter Run, Max Effort Burpees
You want me to do something… tell me I can’t do it. -Maya Angelou
9.26.2013
Thursday, September 26th
Turbo Tots
Focus/Skill – Squats & front squats
Warm up – Wall Balls and Sit- ups
W.O.D. – 3 minute AMRAP: 3 Supermans, 3 Hollow Rocks, 10 Jumping Jacks, 5 Squats
Game – Dodgeball
Mighty Mites
Warm Up – 3 Rounds: 5 Pull-Ups, Soldier Kicks
Focus/Skill – Squats & Front Squats
W.O.D. – 10 Min AMRAP – 10 Supermans, 10 Hollow Rocks, 20 Jumping Jacks, 5 Squats, 5 Front Squats
Game – Dodgeball
http://pinterest.com/pin/61220876155738744/
9.25.2013
Wednesday, September 25th
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm up – Shuttle Run & box jumps
W.O.D. – 3 rounds: 3 squats, 4 sit-ups, 5 push-ups
Game – Duck, Duck, Goose
Mighty Mites
Warm up – Shuttle Run & Box Jumps
W.O.D. 7 Min AMRAP 5 Wall Balls, 5 push-ups, 5 squats, 5 sit-ups
Game – Duck, Duck, Goose
http://pinterest.com/pin/61220876156118985/
9.24.2013
Tuesday , September 24th
Turbo Tots
Focus/Skill Squat & Front Squat
Warm Up – Hurdles Over/Under, 3 forward rolls
W.O.D. 3 rounds: Bear Crawl, Lunge walk, 3 push-ups
Game – Dragon Tails
Mighty Mites
Warm Up – Shuttle Run, 3 Forward rolls, 5 sit-ups
Focus/Skill Squat & Front Squat
W.O.D. – 7 min AMRAP – bear crawl, lunge walk, 10 push-ups
Game- Dragon Tails
http://pinterest.com/pin/61220876156697620/
9.23.2013
Monday, September 23rd
Turbo Tots
Focus/Skill – Front Squat & Squat
Warm Up – 2 Rounds: Ring Run & 10 jumping jacks
W.O.D. AMRAP Lunge walk, bear crawl, Sit-ups
Game – Plank Wars
Mighty Mites
Warm Up – 4 Rounds: Ring Run & 10 Jumping Jacks
Focus/Skill – Squats & Front Squats
W.O.D. 8 minute AMRAP Lunge walk, bear crawl, Sit-ups
Game – Plank Wars
http://pinterest.com/pin/61220876156768657/
9.19.2013
Thursday, September 19th
Turbo Tots
Focus/Skill – Squats, Balance Work
Warm Up – 2 Rounds: Bear Crawls, Solider Kicks
W.O.D. – 3 Sets: Ring Run, 5 jumping Jacks, 5 Push-Ups, Superman
Game – Musical Medicine Ball
Mighty Mites
Warm Up – Forward Rolls, Soldier Kicks
Focus/Skill – Squats, Pull-Ups
W.O.D. – AMRAP: 10 jumping Jacks, 10 Burpees, 10 Squats, 15 Second Plank
Game – Musical Medicine Ball
http://pinterest.com/pin/61220876157580321/
Recent Comments