Forging the Future of Fitness

Archive for November, 2013

11.19.13

Tuesday

Turbo Tots

Warm Up – Tabata Air Squats

Focus/Skill – Squat & Snatch

WOD – 3 Rounds: 2 Forward Rolls, 4 Lunges, 6 Sit Ups, 8 Jumping Jacks

Game – Dragon Tails

Mighty Mites

Focus/Skill – Squat, Snatch

Warm Up – Tabata Air Squats

WOD – 9 min AMRAP – 10 lunges, 12 Sit Ups, 14 Jumping Jacks, 2 forward rolls

Game – Dragon Tails

Top Dawgs

Warm Up – run 800 & 3min AMRAP: 8 Ring Dips, 16 KB Swings

Focus/Skill – Snatch, Back Squat

WOD – 3 Rounds for time:  30 KB Snatches (15L 15R)

20 Pistols (10 L 10R)

Run 200m

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11.18.13

Monday

Turbo Tots

Warm Up – Burpees & Shuttle Run

Focus/Skill – Deadlift & Pull Ups

WOD – 4 Rounds: 5 Deadlifts, 4 Lunges, 3 Sit Ups

Game – Coach Says

Mighty Mites

Focus/Skill – Deadlift & Pull Ups

Warm Up – 4 Rounds: 10 Burpees, Shuttle Run between cones

WOD – 10 Min AMRAP: 10 Deadlifts, 10 Lunges, 10 Sit Ups

Game – Coach Says

Top Dawgs

Warm Up –  3 Rounds:  5 Banded Good Mornings, 10 Deadlifts, 5 Strict Press

Focus/Skill – Squat, Front Squat

WOD – 50 Deadlifts, 40 Wall Balls, 30 Double Unders, 20 Burpees, 10 Thrusters


11.16.13

Saturday

Turbo Tots

Warm Up – 2 Rounds: 10 Jumping Jacks, 10 Lunges

Focus/Skill – Push Ups & Squats

WOD – 3 Rounds: 10 Burpees, 10 Push Ups, 10 Sit Ups

Game – Musical Medicine Ball

Mighty Mites

Focus/Skill – Push Ups, Squats, Overhead Squats

Warm Up – 4 Rounds: 10 Jumping Jacks, 10 Lunges

WOD – 9 Min AMRAP: 10 Burpees, 10 Push Ups, 10 Sit Ups

Game – Musical Medicine Ball

Top Dawgs

Warm Up – Run or Row 400 Meters, Tabata Sit Ups

Focus/Skill – Squat, Front Squat, Overhead Squat

WOD – 10 Min AMRAP: 15 Box Jumps, 10 Squats, 5 Pull Ups

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11.14.13

Thursday

Turbo Tots

Warm Up – Walking Lunges

Focus/Skill – Overhead Squats & Push Press

WOD – 4 min AMRAP: 2 forward rolls, 5 air squats, bear crawls

Game – Coach Says

Mighty Mites

Focus/Skill – Squat, Overhead Squat & Push Press

Warm Up – Walking lunges

WOD – 8 Min AMRAP: 2 forward rolls, 5 air squats, 10 burpees

Game – Coach Says

Top Dawg

Warm Up:
2 min Of “Cindy”
Rest 1min
2 min of “Cindy”
Focus/Skill – Snatches
Conditioning:
5 Rounds for total Reps
1min ME Bumper Plate Burpees
1min ME Pull Up
The reason I exercise is for the quality of life I enjoy
-Kenneth H. Cooper


11.13.13

Wednesday

Turbo Tots

Warm Up – Soldier kicks

Focus/Skill – Squat, Front Squat

WOD – 3 Rounds: 10 Box Jumps, 10 Front Squats. 10 Jumping Jacks

Game – Dragon Tails

Mighty Mites

Focus/Skill – Squat, Front Squat, Overhead Squat

Warm Up – Solider Kicks and Bear Crawls

WOD – 10 Min AMRAP: 10 box Jumps, 10 front Squats, 10 Jumping Jacks, 30 second Plank

Game – Dragon Tails

Top Dawgs

Warm up – run 400M & Dynamic Band Warm Up
Focus/Skill –  Front Squat
WOD – Against a 12min Clock
20 Pistols
20 Burpee Box Jumps
20 Pistols
20 Burpee Box Jumps
ME Jumping Lunges
Health is the thing that makes you feel that now is the best time of the year.
Franklin P. Adams


11.12.13

Tuesday

Turbo Tots

Warm Up – Tabata Sit Ups

Focus/Skill  – Squat & Overhead Squat

WOD – 3 Rounds: 3 forward rolls, 10 Squats, bear crawls

Game – Duck, Duck, Goose

Mighty Mites

Focus/Skill – Squat, Overhead Squat & Pull Ups

WOD – 7 Min AMRAP: 2 forward rolls, 10 Squats, bear crawls, 5 Push Ups

Game – Duck, Duck, Goose

Top Dawgs

Warm Up – 2 Rounds: Run 100m  & 10 Bar Thrusters

Focus/Skill – Clean & Jerk
WOD –  3 Rounds:
Run 400m
15 HSPU
15 HR Push Ups
Practice puts brains in your muscles!
-Sam Snead

11.11.13

Monday

Today we give thanks to our Veterans.  Thank you for all you have done and continue to do for this country!

Turbo Tots

Focus/Skill – Squats & Thrusters
Warm Up – Shuttle Runs
WOD – 5 Minute AMRAP 10 Jumping Jacks, 10 Ring Pull Ups, 10 Sit Ups
Game – Musical Medicine Ball

 Mighty Mites

Warm Up – Shuttle Runs
Focus/Skill – Squats & Thrusters
WOD – 10 Minute AMRAP 10 Jumping Jacks, 10 Squats, 10 Ring Pull Ups, 10 Sit Ups
Game – Musical Medicine Ball

Top Dawgs

Focus/Skill – Squat Cleans, Box Jumps and walking lunges
WOD – Hidalgo Scaled
1 Mile Run
Rest 2 minutes
10 Squat Cleans
10 Overhead Walking Lunges
10 Box Jumps
10 Squat Cleans
Rest 2 Minutes
Run 1 Mile

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