6.30.2014
MONDAY
Mighty Mites
Stretching
Warm Up – 3 Minute Jump Rope/Double Under Practice
Focus/Skill – Wall Balls
WOD – 6 Min AMRAP
10 Burpees
10 Squats
10 Jumping Jacks
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – Rowling 6 Rounds
Strength – Push Jerk
5@ 40%
5@50%
3@60%
3@70%
3@80%
Max Rep @ 90%
Conditioning – LEADER BOARD CHALLENGE
“Karen”
150 Wall Balls 20/14
Bonus Abs – Tabata Flutter Kicks
6.28.2014
SATURDAY
Mighty Mites
Stretch
Warm Up – 400 Meter Medicine Ball Carry
Focus/Skill – Pull Ups
WOD –
25 Pull Ups
25 Push Ups
25 Sit Ups
25 Squats
Game – Musical Medicine Ball & Dodgeball
Top Dawgs
“ANGIE”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
6.25.2014
Wednesday
Mighty Mites
Stretching
Warm Up – 3 Min Box Jumps
Focus/Skill – Jumping Lunges
WOD – 5 Minutes
5 Box Jumps
5 Burpees
5 Sit Ups
Game – Dodgeball
Top Dawgs
Strength – Shoulder Press
5@ 40%
5@50%
3@60%
5@65%
5@75%
Max Reps @85%
Conditioning – 5 Rounds for Time
12 Push Jerk 95/65
12 Front Rack Lunge 95/65
12 Bar Facing Burpees
6.23.2014
MONDAY
Mighty Mites
Stretching
Warm Up – 3 Min Double Under Practice
Focus/Skill – Toes To Bar
WOD – 5 Rounds
10 Push Ups
5 Toes To Bar
10 Overhead Squats
Game – Duck, Duck Goose
Top Dawgs
Speed – 6 – 200 meter sprints. 1 Min rest between each
Conditioning – For Time
35 Push Ups
25 Toes to Bar
15 Overhead Squats 115/75
5 Man Makers 55/35
15 Overhead Squats 115/75
25 Toes To Bar
35 Push Ups
“To give anything less than your best is to sacrifice the Gift.”
6.21.2014
Saturday
Mighty Mites
Stretching
Warm Up – Running Drills
Focus/Skill – Pull Up Progression
WOD – 7 Min AMRAP
7 Kettle Bell Swings
7 Burpees
7 Push Ups
Top Dawgs
Conditioning – Partner Holbrook
10 Rounds Each
5 Thursters 115/75
10 Pull Ups
100 Meter Run
*Rest while partner completes round*
6.18.2014
Wednesday
Mighty Mites
Stretching
Warm Up – Running Drills
Focus/Skill – Box Jumps & Burpees
WOD – 7 Min AMRAP
10 Burpee Box Jumps
10 Jumping Pull Ups
Top Dawgs
Strength – Back Squat 5×7 @ 75%
Conditioning – 15 Min AMRAP
10 Burpee Box Jumps 24/20
10 Chest to Bar Pull Ups
100 Meter Run
6.16.2014
MONDAY
Mighty Mites
Stretching
Warm Up – Farmer’s Carry
Focus/Skill – Toes To Bar
WOD – Mini Circuit
Game – Dragon Tails
Top Dawgs
Conditioning – 8 Is Great!
2 Rounds:
1 minute on 1 minute rest of each exercise for Max Reps.
– Shoot Throughs
– KB Swings 53/35
– Sit Ups
– Jumping Lunges
– Back Squat (from the Ground) 115/75
– Knees to Elbows
-Hand Release Push Ups
– Box Jumps 24/20
6.14.2014
SATURDAY
Mighty Mites
Stretching
Warm Up – 5 Min Jump Rope – Double Under Practice
Focus/Skill – Hand Release Push Ups
WOD – 7 Min AMRAP
5 Burpees
10 Squats
15 Sit Ups
Game – Free Play
Top Dawgs
Strength – Tires & Stones
Conditioning – 17 Min AMRAP
4 Bar Muscle Ups
6 Overhead Squats
8 Power Cleans
6.11.2014
Wednesday
Mighty Mites
Stretching
Warm Up – 3 Minute Jump Rope
Focus/Skill – Handstand Push Ups
WOD – 7 Min AMRAP
5 Handstand Push Ups
5 Box Jumps
20 Jump Ropes
Game – Musical Medicine Ball
Top Dawgs
Strength – Front Squat
4×9 @ 75%
Conditioning – 14 Min AMRAP
5 Handstand Push Ups
15 Box Jumps 24/20
25 Double Unders
6.9.2014
MONDAY
Mighty Mites
Stretching!
Warm Up – Running
Focus/Skill – Wall Balls
WOD – 6 Min AMRAP
5 Burpees
10 Feet Long Jumps
15 Sit Ups
Game – Dragon Tails
Top Dawgs
Strength – Deadlifts 4×9 @ 75%
Conditioning – 4 Rounds for Time
Run 400 Meters
15 Wall Balls
10 Burpees
20 Meters Standing Long Jump
6.7.2014
Saturday
Mighty Mites
Stretching
Warm Up – Bear Crawls, Solider Kicks and Relays
Focus/Skill – Forward Rolls & Rope Climbs
WOD – 5 Min AMRAP
2 Rope Climbs (from the ground)
5 Squats
5 Sit Ups
Game – Dodgeball
Top Dawgs
Strength – Rope Climb Progression
Conditioning – “Modified Michael”
3 Rounds For Time
800 Meter Run
50 V-Ups
50 Good Mornings 45/33
6.4.2014
Wednesday
Mighty Mites
Stretching
Warm Up – 3 Minutes Box Jumps
Focus/Skill – Clean and Split Jerk
WOD – 6 Rounds for Time
50 Foot Bear Crawl
15 Jumping Jacks
10 Air Squats
5 Push Ups
Game – Duck, Duck, Goose
Top Dawgs
Strength – Clean & Jerk Technique to Load
Conditioning – 5 Rounds for Time
200 Meter Run
10 Clean & Jerk
6.2.2014
MONDAY
Mighty Mites
Stretching
Warm Up – Running
Focus/Skill – Push Ups
Conditioning – 7 Min AMRAP
5 Push Ups
10 Lunges
15 Sit Ups
Game – Musical Medicine Ball
Top Dawgs
Speed – 5 x 100 M Sprints
Conditioning –
16 min AMRAP
6 Ring Rows
12 Push Ups
18 Reverse Lunges
CrossFit Kids San Ramon 
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