9.1.2014
HAPPY LABOR DAY – NO CLASSES TODAY
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
8.16.2014
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
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