Forging the Future of Fitness

Archive for June, 2014

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

6.24.2014 002

 

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

6.5.2014 019

 

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

6-16-2014 002

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