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
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)
6.30.2014
MONDAY
Mighty Mites
Stretching
Warm Up – 3 Minute Jump Rope/Double Under Practice
Focus/Skill – Wall Balls
WOD – 6 Min AMRAP
10 Burpees
10 Squats
10 Jumping Jacks
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – Rowling 6 Rounds
Strength – Push Jerk
5@ 40%
5@50%
3@60%
3@70%
3@80%
Max Rep @ 90%
Conditioning – LEADER BOARD CHALLENGE
“Karen”
150 Wall Balls 20/14
Bonus Abs – Tabata Flutter Kicks
6.28.2014
SATURDAY
Mighty Mites
Stretch
Warm Up – 400 Meter Medicine Ball Carry
Focus/Skill – Pull Ups
WOD –
25 Pull Ups
25 Push Ups
25 Sit Ups
25 Squats
Game – Musical Medicine Ball & Dodgeball
Top Dawgs
“ANGIE”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
6.25.2014
Wednesday
Mighty Mites
Stretching
Warm Up – 3 Min Box Jumps
Focus/Skill – Jumping Lunges
WOD – 5 Minutes
5 Box Jumps
5 Burpees
5 Sit Ups
Game – Dodgeball
Top Dawgs
Strength – Shoulder Press
5@ 40%
5@50%
3@60%
5@65%
5@75%
Max Reps @85%
Conditioning – 5 Rounds for Time
12 Push Jerk 95/65
12 Front Rack Lunge 95/65
12 Bar Facing Burpees
6.23.2014
MONDAY
Mighty Mites
Stretching
Warm Up – 3 Min Double Under Practice
Focus/Skill – Toes To Bar
WOD – 5 Rounds
10 Push Ups
5 Toes To Bar
10 Overhead Squats
Game – Duck, Duck Goose
Top Dawgs
Speed – 6 – 200 meter sprints. 1 Min rest between each
Conditioning – For Time
35 Push Ups
25 Toes to Bar
15 Overhead Squats 115/75
5 Man Makers 55/35
15 Overhead Squats 115/75
25 Toes To Bar
35 Push Ups
“To give anything less than your best is to sacrifice the Gift.”
6.21.2014
Saturday
Mighty Mites
Stretching
Warm Up – Running Drills
Focus/Skill – Pull Up Progression
WOD – 7 Min AMRAP
7 Kettle Bell Swings
7 Burpees
7 Push Ups
Top Dawgs
Conditioning – Partner Holbrook
10 Rounds Each
5 Thursters 115/75
10 Pull Ups
100 Meter Run
*Rest while partner completes round*
6.18.2014
Wednesday
Mighty Mites
Stretching
Warm Up – Running Drills
Focus/Skill – Box Jumps & Burpees
WOD – 7 Min AMRAP
10 Burpee Box Jumps
10 Jumping Pull Ups
Top Dawgs
Strength – Back Squat 5×7 @ 75%
Conditioning – 15 Min AMRAP
10 Burpee Box Jumps 24/20
10 Chest to Bar Pull Ups
100 Meter Run
6.16.2014
MONDAY
Mighty Mites
Stretching
Warm Up – Farmer’s Carry
Focus/Skill – Toes To Bar
WOD – Mini Circuit
Game – Dragon Tails
Top Dawgs
Conditioning – 8 Is Great!
2 Rounds:
1 minute on 1 minute rest of each exercise for Max Reps.
– Shoot Throughs
– KB Swings 53/35
– Sit Ups
– Jumping Lunges
– Back Squat (from the Ground) 115/75
– Knees to Elbows
-Hand Release Push Ups
– Box Jumps 24/20
6.14.2014
SATURDAY
Mighty Mites
Stretching
Warm Up – 5 Min Jump Rope – Double Under Practice
Focus/Skill – Hand Release Push Ups
WOD – 7 Min AMRAP
5 Burpees
10 Squats
15 Sit Ups
Game – Free Play
Top Dawgs
Strength – Tires & Stones
Conditioning – 17 Min AMRAP
4 Bar Muscle Ups
6 Overhead Squats
8 Power Cleans
6.11.2014
Wednesday
Mighty Mites
Stretching
Warm Up – 3 Minute Jump Rope
Focus/Skill – Handstand Push Ups
WOD – 7 Min AMRAP
5 Handstand Push Ups
5 Box Jumps
20 Jump Ropes
Game – Musical Medicine Ball
Top Dawgs
Strength – Front Squat
4×9 @ 75%
Conditioning – 14 Min AMRAP
5 Handstand Push Ups
15 Box Jumps 24/20
25 Double Unders
6.9.2014
MONDAY
Mighty Mites
Stretching!
Warm Up – Running
Focus/Skill – Wall Balls
WOD – 6 Min AMRAP
5 Burpees
10 Feet Long Jumps
15 Sit Ups
Game – Dragon Tails
Top Dawgs
Strength – Deadlifts 4×9 @ 75%
Conditioning – 4 Rounds for Time
Run 400 Meters
15 Wall Balls
10 Burpees
20 Meters Standing Long Jump
6.7.2014
Saturday
Mighty Mites
Stretching
Warm Up – Bear Crawls, Solider Kicks and Relays
Focus/Skill – Forward Rolls & Rope Climbs
WOD – 5 Min AMRAP
2 Rope Climbs (from the ground)
5 Squats
5 Sit Ups
Game – Dodgeball
Top Dawgs
Strength – Rope Climb Progression
Conditioning – “Modified Michael”
3 Rounds For Time
800 Meter Run
50 V-Ups
50 Good Mornings 45/33
6.4.2014
Wednesday
Mighty Mites
Stretching
Warm Up – 3 Minutes Box Jumps
Focus/Skill – Clean and Split Jerk
WOD – 6 Rounds for Time
50 Foot Bear Crawl
15 Jumping Jacks
10 Air Squats
5 Push Ups
Game – Duck, Duck, Goose
Top Dawgs
Strength – Clean & Jerk Technique to Load
Conditioning – 5 Rounds for Time
200 Meter Run
10 Clean & Jerk
6.2.2014
MONDAY
Mighty Mites
Stretching
Warm Up – Running
Focus/Skill – Push Ups
Conditioning – 7 Min AMRAP
5 Push Ups
10 Lunges
15 Sit Ups
Game – Musical Medicine Ball
Top Dawgs
Speed – 5 x 100 M Sprints
Conditioning –
16 min AMRAP
6 Ring Rows
12 Push Ups
18 Reverse Lunges
5.28.2014
Wednesday
Mighty Mites
Stretching
Warm Up – Jump Rope Drills
Focus/Skill – Back Squat
WOD – 8 min AMRAP
8 – Box Jumps
8 – Kettle Bell Swings
Game – Dragon Tails
Top Dawgs
Strength – Back Squat
3 x 10
Conditioning –
8 Min AMRAP
12 Box Jumps
16 Kettle Bell Swings
*Rest 5 Minutes*
2 x 2 Minutes with 1 Minute Rest
200 Meter Run
Max Sit Ups
5.24.2014
There will not be kids classes on Memorial Day. Teens are welcome to join the 1 adult class at 9:30am on Memorial Day
Saturday
Mighty Mites
Stretch Time!
Warm Up – 5 Minute Jump Rope & Double Under Practice
Focus/Skill – Jumping Lunges
Conditioning –
10 Jumping Lunges
10 Squats
10 Toes To Bar
Game – Dodgeball
Top Dawgs
Conditioning – For Time
50 Jumping Lunges
50 Toes To Bar
50 Jumping Squats 45/33
50 Medicine Ball Sit Ups 20/14
50 Squats
50 Sit Ups
50 Walking Lunges
5.21.2014
THERE WILL BE NO CLASSES ON MEMORIAL DAY. TEENS ARE WELCOME TO JOIN ADULTS AT 9:30AM
Wednesday
Mighty Mites
Stretching
Warm Up – Farmer’s Carry Around the Building
Focus/Skill – Front Squat w/PVC Pipe
WOD – 7 Min AMRAP
10 Front Squats
10 Burpees
10 Sit Ups
Game – Dodgeball
Top Dawgs
Warm Up – 10 Minute Foam Roll & Lacrosse Ball Work
Speed – 4 x 400 Meter Run 2 Minute Rest
Conditioning – 12 Min AMRAP
8 Front Rack Lunges
8 Hang Power Cleans
8 Ring Dips
Bonus Abs – Tabata Obliques
5.19.2014
Monday
Mighty Mites
Stretching
Warm Up – 50 Ft Drills – Running, Crab Walk, Soldier Kicks, Bear Crawl,Rabbit Hops
Focus/Skill – Push Press
WOD – 7 Min AMRAP
5 Push Press
5 Push Ups
5 Air Squats
Game – Dragon Tails
Top Dawgs
Warm Up – Rowling – 10 rounds each w/Burpee Penalty
Strength – Deadlift
Conditioning –
50 Sit Up Buy in
6 Rounds:
12 Kettle Bell Swings
12 Dumb Bell Snatches
12 Push Ups
50 Sit Up Buy Out
CrossFit Kids San Ramon 
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