Forging the Future of Fitness

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7.28.2014

MONDAY

Mighty Mites

Stretching

Warm Up – Farmers Carry Around the Building

Focus/Skill – Box Jumps

WOD –  7 Min AMRAP

50 Ft Bear Crawl

10 Squats

100 Ft Run

Game – Duck, Duck, Goose

Top Dawgs

Warm Up – 3 Rounds

100 Meter Run

50 Foot Bear Crawl

10 Squats

LEADER BOARD CHALLENGE

Conditioning – HELEN 3 Rounds for Time

400 Meter Run

21 Kettle Bell Swings 53/35

12 Pull Ups

Bonus Abs – 50 Toes to Bar from the Ground

7.26.2014

SATURDAY

Mighty Mites

2 Minutes Stretching

Warm Up – 4 Minutes Jump Rope/Double Under Practice

Focus/Skill – Kettle Bell Swings

WOD – 7 Min AMRAP

10 Kettle Bell Swings (can use 3-8# weights)

10 Squats

10 Box Jumps

Game – Free Play

Top Dawgs

Strength – Overhead Squat

Build to Max, drop to 75%  3×5

Conditioning – For Time

 1000 Meter Row

30 Power Snatch 95/63

20 Overhead Squats 95/63

10 Bar Facing Burpees

400 Meter Run

7.23.2014

WEDNESDAY

Mighty Mites

Stretching

Warm Up – 5 Rounds of 100 Foot Sprints

Focus/Skill – Overhead Squats

WOD – 6 min AMRAP

10 Overhead Squats

10 Burpees

Game – Dodgeball

Top Dawgs

Warm Up – 3 Rounds;

200 Meter Run

10 Overhead Squats (pvc or bar)

10 Samson Stretch 15 seconds each side

Strength – 10 Min EMOM @ 65%

Snatch

Snatch Balance

Snatch

Snatch Balance

Conditioning – 5 Rounds For Time

20 Kettle Bell Swings 53/35

30 Lunges

Bonus Abs – 25 Mermaids each Side

7.21.2014

7.16.14 003

MONDAY

Mighty Mites

Stretching

Warm Up – Box Jumps – 3 Minutes

Skill – Toes to Bar

WOD – 5 Min AMRAP

5 Clean & Jerks

7 Burpees

9 Air Squats

Game – Musical Medicine Ball

Top Dawgs

Strength – Clean & Jerk Technique to Load

Conditioning – 3 Rounds for Time

5 Full Clean & Jerks 155/115

10 Deadlifts 155/115

10 Toes To Bar

Bonus Abs – Tabata Flutter Kicks

 

 

7.19.2014

SATURDAY

Mighty Mites

Stretching

Warm Up – Farmers Carry Around the Building

Skill – Handstands and Forward Rolls

WOD – 7  Min AMRAP

5 Kettle Bell Swings

5 Box Jumps

5 Burpees

Game  – Rope Climb Practice

Top Dawgs

Skill – Handstand Practice

Conditioning – 20 Min AMRAP

5 Meter Handstand walk – or 30 second handstand hold

100 Meter Run

50 Squats

Bonus Abs – Tabata Reverse L-Sits

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