Forging the Future of Fitness

Latest

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

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

8.2.2014

SATURDAY

Mighty Mites

Stretching

Warm Up – Running Drills

Skill – Jump Rope

WOD – 6 Minute AMRAP

10 Burpee Box Jumps

10 Kettle Bell Swings

Game – Free Play

Top Dawgs

Conditioning – Open 12.4

12 Min AMRAP

150 Wall Balls 20/14

90 Double Unders

30 Muscle Ups

Bonus Abs – Skin the Cat (12 reps)

7.30.2014

WEDNESDAY

Mighty Mites

Stretching

Warm Up – Ski Racer

Skill – Box Jumps

WOD – 6 Minutes

10 Burpee Box Jumps

10 Toes to Bar

Game – Musical Medicine Ball

Top Dawgs

Warm Up – Ski Racer

Strength – Back Squat 5 x 6 @ 80%

Conditioning – 3 – 6 Min AMRAPS

10   Squat Thrust Box Jumps 24/20

10 Toes to Bar

3 Minute Rest

Bonus Abs – 50 Windshield Wipers