Forging the Future of Fitness

Author Archive

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

5.13.2014 004

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

6.24.2014 002

 

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

6.5.2014 019

 

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

6-16-2014 002

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

6.5.2014 020

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

cincodemayo 002

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