Forging the Future of Fitness

Archive for April, 2014

5.1.2014

*Starting next week there will no longer be Tuesday and

Thursday Classes for Xfit Kids*

Thursday

Mighty Mites

Warm Up – Farmers Carry around the building

Focus/Skill – Burpees and Push Ups

Bonus- 3 Minute Jump Rope Practice

WOD – 6 Min AMRAP

10 Sit Ups

10 Front Squats

10 Wall Balls

Top Dawgs

Strength – Clean & Jerk – Technique to Load

Conditioning – For Time

Grace

30 Clean & Jerks 135/95

Bonus Abs- Tabata


4.30.2014

Wednesday

Mighty Mites

Warm Up – 2 Laps around the building with medicine ball overhead

Focus/Skill – Box Jumps & Handstand Push Ups

WOD – 5 Rounds for Time

10 Box Jumps

10 Squats

10 Pull Ups

Game – Dodgeball

Top Dawgs

Conditioning- Max Out Each of the Following:

Strict Pull Ups

Strict Dips

Strict Push Ups

Toes To Bar

Handstand Push Ups

Unbroken Kettle Bell Swings

500 Meter Row

Muscle Up or Kipping Pull Ups

Weighted Plank

Hill Mile


4.29.2014

Tuesday

Mighty Mites

Warm Up – Shuttle Runs

Focus/Skill – Deadlifts

WOD – 8 Min AMRAP

5 Wallballs

5 KB Sumo Deadlift High Pulls

10 Grasshoppers

Top Dawgs

Warm Up – 5 Min Jump Rope

Speed – 5×100 Meter Sprints, Walk Back

Conditioning – 6 Rounds: 30 Seconds on 30 Seconds off

Wallball 20/14

Kettle Bell Sumo Deadlift High Pull 70/53

Grasshoppers


4.28.2014

Monday

Mighty Mites

Warm Up – 200 Meter Run w/Medicine Ball & 100 Foot Bear Crawl

Skill – 5 Min Jump Rope

WOD – 8 Min AMRAP

10 Kettle Bell Swings

10 Burpees

10 Squats

Game – Dodgeball

Top Dawgs

Warm Up – 3 Rounds

200 M Run

10 Good Mornings 45/33

10 Squats

10 Shoulder Press 45/33

Strength – Deadlifts

5-5-5 at Max Weight for each set

Conditioning – 3 Rounds For Time

8 Kettle Bell Snatches 53/35

16 Jumping Squats 45/33

24 Push Press 45/33


4.26.2014

Saturday

Mighty Mites

Warm Up – 50 Ft Drills; Running, Bear crawl, Rabbit Run, Crab Walk

Focus/Skill – Grasshoppers & Jump Rope

WOD –

2 Minutes Each

Push Ups

Sit Ups

Squat

Pull Ups

500 Meter Row

400 Meter Run

Top Dawgs

Conditioning –

Max Out – 2 Min of Each

Push Ups

Sit Ups

Squats

Pull Ups

500 Meter Row

1 Mile Run (Flat)


4.24.2014

Thursday

Mighty Mites

Warm Up – 3 min Box Jumps

Focus/Skill – Toes To Bar

WOD – 7 Min AMRAP

5 HSPU

6 Burpees

7 Toes To Bar

Game – Dodgeball

Top Dawgs

Strength – Clean & Jerk 15 Minutes Technique to load

7 Min EMOM –  1 Full Clean, 1 Hang Clean, 2 Jerks @ 65% of Max

Conditioning – 8 Rounds  for total reps G2OH –

90 Seconds Work, 45 Seconds Rest

4 Handstand Push Ups

6 Burpees

Max Reps Ground to Overhead at 65% of Clean & Jerk Max


4.23.2014

Ashleigh running

Wednesday

Mighty Mites

Warm Up – Medicine Ball Carry Around the Building – Twice

Focus/Skill – Tabata Hollow Rock

WOD – Mini Helen

200 Meter Run

10 Kettle Bell Swings 9#

10 Pull Ups

Top Dawgs

Warm Up –

Medicine Ball Drills

 Tabata Hollow Rock

Conditioning – Helen 3 Rounds for Time

400 Meter Run

21 Kettle Bell Swings 53/35

12 Pull ups