Forging the Future of Fitness

Archive for August, 2014

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