Forging the Future of Fitness

Archive for July, 2014

8.2.2014

SATURDAY

Mighty Mites

Stretching

Warm Up – Running Drills

Skill – Jump Rope

WOD – 6 Minute AMRAP

10 Burpee Box Jumps

10 Kettle Bell Swings

Game – Free Play

Top Dawgs

Conditioning – Open 12.4

12 Min AMRAP

150 Wall Balls 20/14

90 Double Unders

30 Muscle Ups

Bonus Abs – Skin the Cat (12 reps)


7.30.2014

WEDNESDAY

Mighty Mites

Stretching

Warm Up – Ski Racer

Skill – Box Jumps

WOD – 6 Minutes

10 Burpee Box Jumps

10 Toes to Bar

Game – Musical Medicine Ball

Top Dawgs

Warm Up – Ski Racer

Strength – Back Squat 5 x 6 @ 80%

Conditioning – 3 – 6 Min AMRAPS

10   Squat Thrust Box Jumps 24/20

10 Toes to Bar

3 Minute Rest

Bonus Abs – 50 Windshield Wipers

 


7.28.2014

MONDAY

Mighty Mites

Stretching

Warm Up – Farmers Carry Around the Building

Focus/Skill – Box Jumps

WOD –  7 Min AMRAP

50 Ft Bear Crawl

10 Squats

100 Ft Run

Game – Duck, Duck, Goose

Top Dawgs

Warm Up – 3 Rounds

100 Meter Run

50 Foot Bear Crawl

10 Squats

LEADER BOARD CHALLENGE

Conditioning – HELEN 3 Rounds for Time

400 Meter Run

21 Kettle Bell Swings 53/35

12 Pull Ups

Bonus Abs – 50 Toes to Bar from the Ground


7.26.2014

SATURDAY

Mighty Mites

2 Minutes Stretching

Warm Up – 4 Minutes Jump Rope/Double Under Practice

Focus/Skill – Kettle Bell Swings

WOD – 7 Min AMRAP

10 Kettle Bell Swings (can use 3-8# weights)

10 Squats

10 Box Jumps

Game – Free Play

Top Dawgs

Strength – Overhead Squat

Build to Max, drop to 75%  3×5

Conditioning – For Time

 1000 Meter Row

30 Power Snatch 95/63

20 Overhead Squats 95/63

10 Bar Facing Burpees

400 Meter Run


7.23.2014

WEDNESDAY

Mighty Mites

Stretching

Warm Up – 5 Rounds of 100 Foot Sprints

Focus/Skill – Overhead Squats

WOD – 6 min AMRAP

10 Overhead Squats

10 Burpees

Game – Dodgeball

Top Dawgs

Warm Up – 3 Rounds;

200 Meter Run

10 Overhead Squats (pvc or bar)

10 Samson Stretch 15 seconds each side

Strength – 10 Min EMOM @ 65%

Snatch

Snatch Balance

Snatch

Snatch Balance

Conditioning – 5 Rounds For Time

20 Kettle Bell Swings 53/35

30 Lunges

Bonus Abs – 25 Mermaids each Side


7.21.2014

7.16.14 003

MONDAY

Mighty Mites

Stretching

Warm Up – Box Jumps – 3 Minutes

Skill – Toes to Bar

WOD – 5 Min AMRAP

5 Clean & Jerks

7 Burpees

9 Air Squats

Game – Musical Medicine Ball

Top Dawgs

Strength – Clean & Jerk Technique to Load

Conditioning – 3 Rounds for Time

5 Full Clean & Jerks 155/115

10 Deadlifts 155/115

10 Toes To Bar

Bonus Abs – Tabata Flutter Kicks

 

 


7.19.2014

SATURDAY

Mighty Mites

Stretching

Warm Up – Farmers Carry Around the Building

Skill – Handstands and Forward Rolls

WOD – 7  Min AMRAP

5 Kettle Bell Swings

5 Box Jumps

5 Burpees

Game  – Rope Climb Practice

Top Dawgs

Skill – Handstand Practice

Conditioning – 20 Min AMRAP

5 Meter Handstand walk – or 30 second handstand hold

100 Meter Run

50 Squats

Bonus Abs – Tabata Reverse L-Sits