8.30.2014
SATURDAY
Mighty Mites
Stretching
Warm Up – Running Drills
Focus/Skill – Double Under Practice
WOD – 6 Min AMRAP
5 Box Jumps
5 Burpees
5 Kettle Bell Swings
Game – Rope Climbs
Top Dawgs
Strength – Back Squat (bottom chart)
5@40% 5@50% 3@60%
5@65% 5@75% Max @ 85%
Conditioning – 3 Rounds for Time
400 Meter Run
3 Wall Climbs
10 Ring Rows
20 Lunges w/front rack 95/65
Bonus Abs – 50 Ab Wheel
8.27.2014
NO CLASSES MONDAY, LABOR DAY
WEDNESDAY
Mighty Mites
Stretching
Warm Up – 10 PVC Pass Thrus
100 Ft Bear Crawl
100 Ft Soldier Kicks
Focus/Skill – Power Cleans
WOD – 5 Min AMRAP
10 Push Ups
10 Air Squats
10 Power Cleans
Game – Musical Medicine Ball
Top Dawgs
Strength – 10 Min EMOM – 65% of 1RM
Clean
Power Clean
Hang Power Clean
Clean
Conditioning – 12 Min AMRAP
12 Push Ups
16 Kettle Bell or Dumbbell Snatch 53/35
20 Air Squats
Bonus Abs – 50 Supermans
8.25.2014
MONDAY
Mighty Mites
Stretch
Warm Up – Running Drills & 3 Min Jump Rope
Focus/Skill – Kettle Bell Swings
WOD – 6 Minutes
5 Kettle Bell Swings
5 Wall Balls
10 Jumping Lunges
Game – Ring Play
Top Dawgs
Warm Up – 3 Rounds
10 PVC Pass Thrus
10 PVC Overhead Squats
10 PVC Good Mornings
50 Ft Death March – light weight
Strength – Deadlifts (bottom Chart)
5@ 40%
5@50%
3@60%
5@65%
5@75%
Max Reps @85%
Conditioning – 4 Rounds 30 Seconds on 30 Seconds Rest
Wall Balls 20/14
Hang Power Clean 115/75
Kettle Bell Swings 53/35
Jumping Lunges
8.23.2014
SATURDAY
Mighty Mites
Stretching
Warm Up – Farmer’s Carry
Focus/Skill – Box Jumps
WOD –
2 Min Jump Rope followed by 5 Min AMRAP
10 Box Jumps
10 Burpees
Game – Musical Medicine Ball
Top Dawgs
Warm Up – Burgener Warm Up
Strength – Snatch Technique to Load – 1RM
Conditioning – 2 –>4 Min AMRAPS
4 Box Jump Overs 24/20
4 Snatch (full) 95/65
Bonus Abs – 50 Weighted Sit Ups 45/25
8.20.14
WEDNESDAY
Mighty Mites
Stretching
Warm Up – Running Drills
Focus/Skill – Wall Balls
WOD – For Time
Row 500 Meters
25 Wall Balls 4/6#
20 5 M Shuttle Runs with Touch
Game – Free Play
Top Dawgs
Warm Up – 3 Rounds
10 Jumping Pull Ups
10 Jumping Dips
200 Meter Run
Strength – 5 x 3 Weighted Pull Ups & Dips
Conditioning – 2 Rounds
2 Min Max Wall Balls 20/14
2 Minute Rest
2 Min Max Row for Calories
2 Min Rest
2 Min Max 5 Meter Shuttle Run
2 Min Rest
Bonus – Thread the Needle 25 Each Side
8.18.2014
MONDAY
Mighty Mites
Stretching
Warm Up – Forward Rolls & Running Drills
Focus/Skill – Rope Climbs
WOD – 6 Min AMRAP
3 Rope Climbs from the ground
5 Burpees
5 Air Squats
Game – Rope Play
Top Dawgs
Warm Up – Run 400 Meters then Dynamic Bands
Strength – 5×7 Push Jerks 80% (top chart)
Conditioning – 12 Min AMRAP
Rope Climbs
Ground To Overhead 135/95
1:1, 1:2, 1:3, 1:4, etc
Bonus Abs – Tabata Sit Ups
8.16.2014
SATURDAY
Mighty Mites
Stretching
Warm Up – 400 Meter Run/Walk with Medicine Ball
Focus/Skill – Double Unders – 3 Minute Practice
WOD – 7 Min AMRAP
7 Box Jumps
7 Burpees
7 Squats
7 Sit Ups
Game – Free Play!
Top Dawgs
Warm Up –
2 Rounds
200 Meter Run
10 PVC Pass Thrus
10 PVC Overhead Squats
15 Second Samson stretch – each side
Conditioning – 5–> 9 Minute AMRAPS – No Scheduled Breaks
1st AMRAP – 8 Thursters 95/65
8 Bar Facing Burpees
2nd AMRAP – 10 Power Cleans 95/65
20 Lateral Jumps over the bar
3rd AMRAP – 20 Wall Balls 20/14
10 Push Ups
4th AMRAP – 10 Shoulder to Overhead 95/65
20 Sit Ups
5th AMRAP – Row for Calories
8.13.2014
WEDNESDAY
Mighty Mites
Stretching
Warm Up – 4 Min Double Under Practice
Focus/Skill – Pull Up Progression
WOD – For Time – Mini Jackie
Row 500 Meters
25 Thrusters
15 Pull Ups
Game – Dodgeball
Top Dawgs
Warm Up – Rowling 5 Rounds
Strength – Deadlifts 5 x 7 @ 85% (top chart)
LEADERBOARD CHALLENGE
Conditioning – JACKIE – For Time
1000 Meter Row
50 Thrusters 45/33
30 Pull Ups
Bonus Abs – Bring Sally Flutter Kicks
8.11.2014
MONDAY
Mighty Mites
Stretching
Warm Up – Running Drills – inside
Focus/Skill – Snatch
WOD – 7 Min AMRAP
10 Box Jumps or Step Ups
10 Burpees
10 Kettle Bell Swings
Game – Free Play on the Rings
Top Dawgs
Warm Up – Burgener Warm Up
Conditioning – Open 12.2
10 Min AMRAP
30 Snatch 75/45
30 Snatch 135/75
30 Snatch 165/100
Max Snatch 210/120
8.9.2014
SATURDAY
MIGHTY MITES
Stretching
Warm Up – Farmer’s Carry Around the Building with Coach Alex!
Focus/Skill – Pendlay Rows
WOD – 7 Min AMRAP
10 Push Ups
10 Sit Ups
10 Air Squats
Game – Free Play
TOP DAWGS
Warm Up – 800 Meter Run
Mobility Work –
5×7 Pendlay Rows
3×15 Back Ext.
The Chief
5 –> 3 Min AMRAP with 2 Minute Breaks
3 Power Cleans 135/95
6 Push Ups
9 Air Squats
**Restart each round at the beginning**
Bonus Abs – Tabata Jack knifes
8.6.2014
WEDNESDAY
Mighty Mites
Stretching
Warm Up – 3 Minute Double Under Practice
Focus/Skill – Good Mornings
WOD 5 Rounds for Time
5 Clean & Jerks
10 Double Unders
15 Air Squats
Game – DODGEBALL
Top Dawgs
Warm Up – 2 Rounds
400 Meter Run
10 Medicine Ball Cleans 20/14
10 Banded Good Mornings
Strength – 10 Min EMOM @ 65% of 1Rm
High Hang Clean
Hang Clean
Clean & Jerk
IMMEDIATELY FOLLOW WITH
5 –> 2 Min AMRAPS
10 Hang Power Clean & Jerks
Max Double Unders – for score
1 Minute Break
Bonus Abs – Tabata Kayakers 20/14
8.4.2014
MONDAY!!
Mighty Mites
Stretching
Warm Up – Running Drills
Focus/Skill – Death Marches
WOD – 6 Min AMRAP
5 Kettle Bell Swings
5 Burpees
10 Lunges (5 each leg)
Game – Rowing – The Fish Game!
Top Dawgs
Warm Up – Dynamic Bands & Death Marches (100 Feet)
Strength – Back Squat 6×3 @ 85%
Conditioning – 2 Rounds – 90 seconds work 45 seconds rest (set up like a Fight Gone Bad)
Kettle Bell Swings 53/35
Medicine Ball Cleans 20/14
Row for Calories
Burpees
Power Snatch 45/33
Bonus Abs – Tabata Sit Ups
CrossFit Kids San Ramon 
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