2.1.2014
Saturday
Turbo Tots
Focus/Skill – Deadlifts
Warm Up – Running Drills
WOD – 2 Rounds 10 Burpees, 10 Overhead Squats, 10 Deadlifts
Game – Dodgeball
Mighty Mites
Warm Up – Running Drills
Focus/Skill – Deadlifts & Overhead Squats
WOD – 8 Min AMRAP 10 Burpees, 10 Overhead Squats, 10 Deadlifts
Game – Dodgeball
Top Dawgs
Warm Up – Foam Roll
Strength – Deadlifts 5@ 40% 5@50% 3@60% 5@65% 5@75% Max Reps @85%
WOD – Burpee Long Jump 100Ft (No forward progress on Burpee)
Run 200 Meters
Overhead Lunge 100 Ft (45/25)
Run 400 Meters
Farmer Carry 200 Meters (2 of 45/25)
Run 400 Meters
Overhead Lunge 100 Ft
Run 200 Meters
Burpee Long Jump 100 Ft
1.30.2014
Thursday
Turbo Tots
Focus/Skill – Squat & Overhead Squat
Warm Up – Speed Ladder
WOD – 2 Rounds – 10 Box Jumps, 10 Overhead Squats
Game – Dragon Tails
Mighty Mites
Warm Up – Speed Ladder & Running Drills
Focus/Skill – Squat & Overhead Squat
WOD – 8 Min AMRAP
10 Box Jumps
10 Overhead Squat
Game – Dragon Tails
Top Dawgs
Warm Up – Run or Row 400 meters, then:
3 Rounds
200M
5 Snatch
5 Ring Rows
Strength – Snatch (full) work to 3×3 @80% of 1RM
WOD – “Nancy” 3 RFT
400M Run
15 OHS 9
1.29.2014
Wednesday
Turbo Tots
Focus/Skill – Stones (4# Medicine Ball)
Warm Up – 20 Jumping Jacks, 10 Burpees
WOD – 2 Minutes of Jump Rope Singles 1 Minute of Air Aquats
Game – Dodgeball
Mighty Mites
Warm Up – 20 Jumping Jacks, 20 Burpees, 20 Air Squats
Focus/Skill – Stones (8-14# medicine ball)
WOD – 2 Minutes of Jump Rope, 1 Minute Rest, 2 Minutes of Air Squats, 1 Minute of Rest – 2 Rounds
Game – Dodgeball
Top Dawgs
3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC Pipe
Sit-up
Back-extension
Pull-up
Dip
Strength – Stones & Tires 5 sets of 6 each
WOD – 8 RFT
20 Double Unders
20 Walking Lunges
1.28.2014
Tuesday
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm Up – Running Drills
WOD – 3 Rounds: 5 Clean & Jerk, 5 Burpees, 5 Squats
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – Running Drills
Focus/Skill – Squat & Front Squat
WOD – 10 Min AMRAP 5 Clean & Jerk, 5 Burpees, 5 Squats
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – 3 Sets:
10 Overhead Squats
5 Burpees
Strength – Shoulder Press
WOD – The Chief – 5 Rounds – 3 Minutes Each
3 Power Cleans
6 Push Ups
9 Air Squats
1 Minute Rest
http://everydaypaleo.com/school-lunch-ideas/
1.27.2014
Monday
Turbo Tots
Focus/Skill – Squat & Back Squat
Warm up – 5 Pull Ups, 5 Push Ups, 5 Air Squats
WOD – 2 Rounds: 5 Ring Rows, 5 KB Swings
Game – Dodgeball
Mighty Mites
Warm Up – 10 Pull Ups, 10 H.R. Push Ups, 10 Air Squats
Focus/Skill – Squat & Back Squat
WOD – 6 RFT
5 Ring Rows, 5 Box Jumps, 5 Air Squats
Game – Dodgeball
Top Dawgs
Warm Up – Row 500, Run 400M
3 Rounds: 5 Scapula Pull Ups, 5 Push Ups, 10 Air Squats
Focus/Skill – Front Squat
WOD – 12 Min AMRAP
5 Ring Dips
3 Strict Pull Ups
1 Wall Climb
Healthy Fries!
oven-baked-sweet-potato-fries
1.25.2014
Saturday
Turbo Tots
Focus/Skill – Squat & Power Snatch
Warm Up – Hurdles
WOD – 2 Rounds: 10 Jump Rope Singles, 10 Power Snatches
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – Hurdles
Focus/Skill – Squat & Power Snatch
WOD – 8 Min AMRAP: 30 Jump Rope Singles 10 Power Snatches
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – Run 400 M & Burgner Warm Up
Strength – Power Snatch work to a 1 RM
WOD – Open 11.1
10 Min AMRAP
30 Double Unders
15 Power Snatch
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1.23.2014
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Thursday
Turbo Tots
Focus/Skill – Push Ups & Hand Release Push Ups
Warm Up – Burpee Tag
WOD – 3 Rounds: 5 Ground to Overhead, 5 Burpees, 5 Jumping Jacks
Game – Musical Medicine Ball
Mighty Mites
Warm Up – Burpee Tag
Focus/Skill – Ground to Overhead, Push Ups & Hand Release Push Ups
WOD – 10 Min AMRAP: 7 Ground to Overhead, 7 Push Ups, 7 Air Squats
Game – Musical Medicine Ball
Top Dawgs
30 Push-Ups
400 Meter Run
10 Ground to Overhead
20 Push-Ups
400 Meter Run
5 Ground to Overhead
10 Push-Ups
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