Forging the Future of Fitness

Archive for April, 2014

4.22.2014

Tuesday

Mighty Mites

Warm Up – Bear Crawl 100 Meters, Crab Walk 100 Meters, 4- 50 Meter Sprints

Focus – Pull Up Progression

WOD – 7 Min AMRAP

3 Rope Climbs from the ground

10 Jumping Jacks

10 Air Squats

10 Push Ups

10 Toes To Bar from the ground

Top Dawgs

Strength – Back Squat

5@40%, 5@50%, 3@ 60%, 20@40%, 20@50%, 20@60%

Conditioning – 12 Min AMRAP

20 Dumbell Snatch 55/35

15 Toes To Bar

10 Hand Release Push Ups


4.21.2014

Monday

Mighty Mites

Warm Up – 3 Minutes Burpees, 3 Minutes Jump Rope

Focus/Skill – Tabata Sit Ups

WOD – 7 Min AMRAP

10 Push Ups

10 Air Squats

10 Kettle Bell Swings

Game – Musical Medicine Ball

Top Dawgs

Strength – Shoulder Press

5@40%, 5@50%, 3@60%, 15@45%, 15@55%, 15@65%

Conditioning –

6 Rounds For Time

12 Burpee Box Jumps 24/20

200 Meter Run


4.19.2014

Saturday

Mighty Mites

Warm Up – Running & Balance on Half Dome

Focus/Skill – 3 Min Box Jumps, 3 Minute Jump Rope

WOD – 8 Min AMRAP

10 Burpees

10 Walking Lunges

10 Sit Ups

Game – Duck, Duck, Goose

Top Dawgs

Strength -Deadlifts

5@40%, 5@50%, 3@60%, 5@75%, 3@85%, Max @95%

Or work to 1 Rep Max

Conditioning –

6 Rounds For Time

200 Meter Run

100Ft Overhead walking lunge

1 Minute Break


4.17.2014

Thursday

Mighty Mites

Warm Up – 400 Meter walk/run with Medicine Ball

Pull Up Progression

Focus/Skill – Squat & Front Squat

WOD – 8 Min AMRAP

50 Ft Solider kicks

50 Ft Crab Walk

5 Burpees

10 Air Squats

Game – Didgeball

Top Dawgs

Strength – Back Squat

5@40%, 5@50%, 3@60%, 5@75%, 3@ 85%, Max @95%

Conditioning – 3 Rounds for Time

800 Meter Run

15 Kettle Bell Swings

50 Double Unders


4.16.2014

Ashleigh's birthday party 001

Wednesday

Mighty Mites

Warm Up – Running

Focus/Skill – EMOM 10 Minutes – 7 Box Jumps

WOD – 10 Min AMRAP

50 Ft Bear Crawl

10 Air Squats

15 Jumping Jacks

Game – Coach Says

Top Dawgs

Warm Up – Death Marches & Dynamic Bands

Strength –

Thrusters –  5@40%, 5@50%, 3@60%

5@75%, 3@85%,  Max @95%

Conditioning – For Time

15-12-9-6-5

Thrusters

Burpee over the Bar


4.15.2014

Tuesday

Mighty Mites

Warm Up – 400 Meter walk with Medicine Ball

Focus/Skill – Toes to Bar

WOD – 10 min AMRAP

10 Air Squats

10 Jumping Jacks

10 Kettle Bell Swings

Game – Dodgeball

Top Dawgs

Strength –

Power Clean, Technique to Load

Conditioning – Open 11.5

20 MIN AMRAP

5 Power Cleans 145/100

10 Toes to Bar

15 Wall Ball


4.14.2014

Monday!

 

Mighty Mites

Warm Up – Running Drills

Focus/Skill – Kettle Bell Swings and Pull Up Progression

WOD – 7 Min AMRAP

5 – Push Ups

5 Ring Rows

5 Air Squats

Game – Musical Medicine Ball

Top Dawgs

Strength – Snatch

Build to Load – 15 Minutes

10 Minute EMOM 1 Snatch, 2 Hang Snatch @65% of 1RM

Conditioning –

7 Min AMRAP

7 Push Ups

7 Ring Rows