Forging the Future of Fitness

Archive for May, 2014

5.10.2014

Saturday

Mighty Mites

Warm Up – 3 Minutes of stretching & Rowling

Focus/Skill – Wall Balls

WOD – 100 ft run with Medicine Bal

10 Wall Balls

50 Ft Walking lunge with Medicine Ball

Game – Duck, Duck, Goose

Top Dawgs

Strength – Turkish Get Ups

Conditioning – Medicine Ball Mania

3 Rounds for Time:

400 Meter Run w Medicine Ball 20/14

25 Wall Balls 20/14

100 Ft Overhead Walking Lunge 20/14

*10 Burpee Penalty Every Time the Medicine Ball Touches the Ground*

Conditioning PART 2 – Annie

50-40-30-20-10

Double Unders

Sit Ups


5.7.2014

Wednesday

Mighty Mites

Warm Up – Running Drills

Skill – Overhead Squats w/PVC Pipe

WOD – 8 Min AMRAP

8 Overhead Squats

8 Box Jumps

8 Burpees

Game – Dodgeball

Top Dawgs

 Strength- Overhead Squat Technique To Load – Record Max

Conditioning –

4 Rounds  – 3 Minutes each with a 2 Minute break at the end of each round

8 Chest To Bar Pull Ups

8 Pistols

8 Overhead Squats 115/75

Count total rounds for score


5.5.2014

Monday

Mighty Mites

Warm Up – 200 Ft Run, 50 Ft Lunge

Focus/Skill – Push Press

WOD – 10-9-8-7-6-5-4-3-2-1

Kettle Bell Swings

Box Jumps

Top Dawgs

Warm Up – 5 Rounds

200 Meter Run

50 Ft Lunge

15 Burpees

Strength – Shoulder Press 5-5-Max Wendler

Conditioning –

10-9-8-7-6-5-4-3-2-1-

Kettle Bell Swings 70/53

Box Jumps 30/24


5.3.2014

Saturday

Mighty Mites

Warm Up – 3 Min Jump Rope & Tabata Abs

Focus/Skill – Squat & Front Squat

WOD – Fight Gone Bad Modified – 2 Rounds

1 Min Wall Balls

1 Min KB Swings

1 Min Box Jumps

1 Min Push Press

1 Min Burpees

Top Dawgs

Warm Up – Fight Gone Bad Practice Rounds

2 Rounds – 30 Second Clock – 5 reps each station

Conditioning –

“Fight gone bad”
3 rounds for total reps:
1 min max wall balls (20/14)
1 min max sumo deadlift highpull (75/53)
1 min max box jumps (20)
1 min max push press (75/53)
1 min max calorie row
1 min rest