Forging the Future of Fitness

Archive for December, 2013

12.19.2013

Thursday

Turbo Tots

Focus/Skill – Squat & Snatch

Warm Up – Bear Crawls & Jumping Jacks

WOD – 3 Rounds: 5 Toes To Bar, 5 Shoulder to Overhead, 5 Box Jumps

Game – Dodgeball

Mighty Mites

Warm Up – Bear Crawls, Jumping Jacks & Burpees

Focus/Skill – Squat & Snatch

WOD – 9 Min AMRAP: 10 Toes to Bar, 10 Shoulder to Overhead, 10 Box Jumps

Game – Dodgeball

Top Dawgs

Warm Up – Run 400M, 10 Pull Ups, Run 400 Meters 10 Push Ups

Focus/Skill – Squat, Back Squat & Snatch

WOD – 3 Rounds: 15 T2B, 15 Shoulder 2 Overhead, 15 Box Jumps

Buy Out: Run 400 Meters or  Row 500 Meters


12.18.2013

Wednesday

Turbo Tots

Focus/Skill – Push Press, Squats & Thrusters

Warm Up – Speed Ladder

WOD – 3 Rounds: 5 Pull Ups, 5 Burpees

Game- Dragon Tails

Mighty Mites

Warm Up – Speed Ladder

Focus/Skill – Push Press, Squat, Thrusters

WOD – 8 Minutes 10 KB Swings, 10 Burpees

Game – Dragon Trails

Top Dawgs

Warm Up – Run 400, Bear Crawl 50 ft, Run 400, Bear Crawl 50 ft
Focus/Skill – Back Squat
WOD – Tabata WOD 16 Rounds: Burpees & KB Swings:
Try to maintain a 5-6 Burpee/ KB Swing average every 20 seconds
Extra work: Squats, Push Press & Thrusters

12.17.2013

Tuesday

Turbo Tots

Focus/Skill – HSPU & Pull Ups

Warm Up – Sprinting and Half Dome Balancing

WOD –  3 Rounds: 5 Squats, 5 Push Ups, 5 Box Jumps

Game – Duck, Duck, Goose

Mighty Mites

Warm Up – Sprints

Focus/Skill – HSPU, Pull Ups, Box Jumps

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

Game – Duck, Duck, Goose

Top Dawgs

Mobility:  10 Min Squat Test

EMOM complete 15min
9 Deadlifts
12 Push Ups
15 Box Jumps
Gymnastics: Accumulate 25 HSPU
*Reps only count once you have held a handstand for 7 seconds
Accessory: 3×10
Back Extensions & Glute Ham Raises

12.16.2013

Monday

Turbo Tots

Focus/Skill – Squat & Push Press

Warm Up – Crab Walk, Inch Worms

WOD – 10 Walking Lunges, 10 Push Ups

Game –  Musical Medicine Ball

Mighty Mites

Warm Up – Crab Walk, Inch Worm, Soldier Kicks, Bear Crawls

Focus/Skill – Squat & Push Press

WOD – 10 Min AMRAP – 10 Walking lunges, 10 Push Ups

Game – Musical Medicine Ball

Top Dawgs

Warm Up – Run 400 Meters, Crab Walk, Inch Worm, Bear Crawls, Soldier Kicks

Focus/Skill – Squat, Push Press, Lunges

WOD – 14 Min AMRAP 20 walking lunges, 10 hand release push ups


12.14.2013

xfitkids

Wednesday’s Mighty Mites Class Enjoying a Spirited game of Dodgeball!

Saturday

Turbo Tots

Focus/Skill – Squat, front Squat

Warm Up – Speed Ladder

WOD – 3 Rounds: 5 Clean & Jerks, Box Jump Progression, 5 Burpees

Game – Coach Says

Mighty Mites

Warm Up – Shuttle Run

Focus/Skill – Handstand Push Ups, Front Squat

WOD – 10 min AMRAP 10 HSPU, 10 Front Squat, 5 Burpees

Game – Coach Says

Top Dawgs

Warm Up – Run 400 meters, 10 Burpees, Run 400 meteres, 10 Burpees

Focus/Skill –  Kettle Bell Swings, Power Cleans & Box Jumps

WOD –  7 rounds for time of:

15 Kettlebell Swings, Power Cleans,  15 Box Jumps


12.12.2013

Thursday

Turbo Tots

Focus/Skill – Air Squat & KB Swings

Warm Up – Pull Ups & Push Ups

WOD – 3 Rounds: Speed Ladder, Box Jumps & Burpees

Game – Duck, Duck, Goose

Mighty Mites

Warm Up – Pull Ups & Push Ups

Focus/Skill – Air Squats, snatch  & KB Swings

WOD – 10 Min AMRAP: Speed Ladder, Box Jump Progression, 10 Burpees

Game – Musical Medicine Ball

Top Dawgs

Warm Up – 2 Rounds – Run 200m,  20 Air Squats & 10 Pull Ups

Focus/Skill – Back Sqaut 10×1

WOD – 12 minute AMRAP of:
25 KB Swings 24/16kg
10Box Jumps 20″
5 Bar Muscle-Ups / or Ring Dips
 

12.11.2013

REMINDER:  THURSDAY, DECEMBER 12th

Turbo Tots and Mighty Mites WILL NOT BE

HELD FROM 3:30-4:30- there will be a private event going

on at that time.  Please bring your children from 4:30-5:30

for class!  Thank you 🙂

Wednesday

Turbo Tots

Focus/Skill – Squat & Clean & Jerk

Warm Up – Dynamic Bands

WOD – Grace – 30 Clean & Jerks

Game – Dodgeball

Mighty Mites

Warm Up – Dynamic Bands & Rope Climbs

Focus/Skill – Squat, Clean & Jerk

WOD – Part 1: Grace  Part 2: 3 rounds 10 wall balls, 10 push Ups, 10 Sit ups

Game – Dodgeball

Top Dawgs

Warm Up – Run 400, 10 Pull Ups, Run 400, 10 Pull Ups, Run 400

Focus/Skill – Clean

WOD –  10 Min AMRAP
:25 ME Thrusters 95/65#
:25 ME Pullups
:30 Rest