Forging the Future of Fitness

Archive for June, 2014

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

6.5.2014 020

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