Forging the Future of Fitness

Archive for August, 2014

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