Forging the Future of Fitness

Archive for July, 2014

7.16.2014

WEDNESDAY

MIGHTY MITES

Stretching

Warm Up – 4 Minutes Jump Rope – shoot for 10 Double Unders – linked!

Focus/Skill – Shoulder to Overhead

WOD -6 Minute AMRAP

10 Shoulder to Overhead

10 Burpees

Game – Dodgeball

TOP DAWGS

Strength – Cleans (full)

5@ 40%

5@50%

3@60%

5@75%

3@85%

Max Reps @ 95%

Conditioning – 6 Rounds for Time

4 Shoulder to Overhead 155/95

12 Deadlifts 155/95

* 6 Burpees at the top of every minute*


7.14.2014

MONDAY

Mighty Mites

Stretching

Warm Up – Jump Rope

Focus/Skill – Grasshoppers

WOD – 6 Min AMRAP

20 Grasshoppers

10 Air Squats

5 Burpees

Game – Musical Medicine Ball

Top Dawgs

Strength  – Front Squat  (bottom chart)

5@ 40%

5@50%

3@60%

5@75%

3@85%

Max Reps @ 95%

Conditioning – 4 Rounds for Time

30 Grasshoppers

20 Wall Balls 20/14

400 Meter run with Medicine Ball

Bonus Abs – Tabata Kayaker


7.12.2014

Saturday

Mighty Mites

Stretching

Warm Up – Medicine Ball  Overhead Carry around the building

Skill – Rope Climbs

WOD – 7 Minute AMRAP

2 Rope Climbs

10 Air Squats

5 Push Ups

Game – YOU CHOOSE!

Top Dawgs

Warm Up – 3 Rounds

100 Meter Run

10 Wall Balls

15 Second Samson Stretch – each side

Speed – 6 x 50 Meter Sprint

Conditioning – AMRAP 5 x 2 Minutes

2 Rope Climbs

2 Clusters 115/75

2 Curtis P 115/75

2 Minute Break

Bonus Abs – L- Sits

Level 1 accumulate 1 minute, Level 2 accumulate 2 minutes Level 3 accumulate 3 minutes

 


7.9.2014

Wednesday

Mighty Mites

stretching

Warm Up – Farmers Carry

Focus/Skill – Back Squat

WOD – 5 Minutes

5 Burpees

6 Squats

7 Kettle Bell Swings

Game – Dodgeball

Top Dawgs

Strength – Back Squats

5@ 40%

5@50%

3@60%

5@75%

3@85%

Max Reps @ 95%

Conditioning – 14 Min AMRAP

10 Kettle Bell Swings 70/53

100 Meter Farmers Carry 45/35


7.7.2014

MONDAY

Mighty Mites

Stretching

Warm Up – Rowing Fish Game

Focus/Skill – Box Jumps

WOD – 5 Rounds

10 Shoulder to Overhead

10 Box Jumps

10 Squats

Game – Dodgeball

Top Dawgs

Warm Up – Rowling – 5 Rounds

Conditioning – Open 13.2 – 10 Min AMRAP

5 Shoulder to Overhead

10 Deadlift

15 Box Jumps 24/20

Bonus Abs – 50 Toes to Bar


7.5.2014

SATURDAY

Mighty Mites

Stretching

Warm Up – 3 Minutes Double Under Practice

Focus/Skill – Squats

WOD – 6 Minute AMRAP

5 Squats

5 Burpees

5 Push Ups

5 Sit Ups

Top Dawgs

Warm Up – Sally Up Push Up Cycle

Conditioning – 4 – 4 Min AMRAPS

10 Thrusters 75/53

10 Sumo Deadlift High Pulls 75/53

3 Minute Rest

Bonus Abs – 150 Sit Ups for Time


7.2.2014

5.13.2014 004

DODGEBALL!!

Wednesday

Mighty Mites

Stretching

Warm Up – Forward Rolls

Skill – Rope Climbs

WOD – 6 Min AMRAP

1 Rope Climb

4 Push Ups

8 Kettle Bell Swings

Top Dawgs

Strength – Max Weighted Pull Ups and Dips

Conditioning – 15 Minute AMRAP

1 Rope Climb – Legless

4 Handstand Push Ups

8 Kettle Bell Snatch (4 each hand)