Forging the Future of Fitness

Archive for January, 2014

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

40daysofglutenfreelunche/

lunch1


1.23.2014

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

Warm Up: run 400 Meters, 20 Burpees, Sprint 200 Meters, 10 Burpees
Focus/Skill – Deadlifts
Conditioning: 15 Ground to Overhead
30 Push-Ups
400 Meter Run
10 Ground to Overhead
20 Push-Ups
400 Meter Run
5 Ground to Overhead
10 Push-Ups
Kelly Brozyna's Chocolate Pie + Raw Graham Cracker Crust by Michelle Tam http://nomnompaleo.com