Forging the Future of Fitness

1.13.2014

Monday

Turbo Tots

Focus/Skill – Press and Push Press

Warm Up – Running

WOD – 3 Rounds: 5 Burpees, 5 Squats, 5 Push Press

Game – Duck, Duck, Goose

Mighty Mites

Warm Up – Running

Focus/Skill – Press & Push Press

WOD – 7 Min AMRAP: 10 Burpees, 10 Squats, 10 Push Press

Game – Duck, Duck, Goose

Top Dawgs

Warm Up – 7min Amrap: 200m Run, 5 Burpees, 10 HSPU
Focus/Skill – Four sets of:
Press + 3 Push Press
(perform one strict press, then 3 push presses immediately thereafter)
Rest 60 seconds
Ab-Wheel (or barbell) Roll-Outs x 8-10 reps @ 3020
Rest 60 seconds
WOD – Three rounds for time of:
12 Hang Power Cleans
12 Shoulder to Overhead
30 Singles

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