10.23.2013
Wednesday
Turbo Tots
Focus/Skill – Air Squats & Pull Ups
Warm Up – Solider Kicks * Bear Crawls
WOD – 2 rounds Cindy: 5 Pull Ups, 10 Push Ups 15 Air Squats
Game – Musical Medicine Ball
Mighty Mites
Warm Up – 3 Minute AMRAP Soldier Kicks * Bear Crawls
Focus/Skill – Air Squats & Pull Ups
WOD – 7 Min AMRAP CINDY
Game – Musical Medicine Ball
Top Dawgs
Warm Up – 2 Rounds 20 Weighted Sit Ups, 20 weighted walking lunges Run 400 M
Focus/Skill – Strict Press
WOD – 3 Rounds: 800m Run, 10 Cleans , 20 Pull Ups
10.22.2013
Tuesday
Turbo Tots
Focus/Skill – Deadlifts, Overhead Squats
Warm Up – 3 forward rolls, 10 jumping Jacks
WOD – 3 Rounds: 5 deadlift, 5 box jumps
Game – Baseball 1st base Push Ups, 2nd Sit Ups, 3rd Jumping Jacks, home Squat. Lunge between bases
Mighty Mites
Warm Up – 3 sets: 3 forward rolls, 20 jumping Jacks
Focus/Skill – Deadlift & overhead Squats
WOD – 7 Min AMRAP: 10 deadlifts, 10 box jumps
Game – Baseball 1st base Push Ups, 2nd Sit Ups, 3rd Jumping Jacks, home Squat. Lunge between bases
Top Dawgs
Warm Up – Foam Roll Row 500 M
Focus/Skill – Dead Lift
WOD – 25 Push Ups, 25 Pull Ups, 25 Air Squats, 25 box Jumps, 25 Double Unders
http://spoonful.com/recipes/banana-ghosts
10.21.2013
Monday
Turbo Tots
Focus/Skill – Overhead Squats & Front Squats
Warm Up – Shuttle Run
WOD – Tabata Burpees
Game – Musical Medicine Ball
Mighty Mites
Warm Up – Shuttle Run and Jumping Jacks
Focus/Skill – Overhead Squats & Front Squats
WOD – Tabata Burpees, Tabata Sit Ups
Game – Musical Medicine Ball
Top Dawgs
Warm Up: 2min ME Burpees, Run 200m, 2min ME Burpees, Run 200m
Focus/Skill – Back Squat
WOD 5 min of “Cindy” 5 Pull Ups, 10 Push Ups, 15 Air Aquats
Rest 2 min
5 Min of “Cindy” 5 Pull Ups, 10 Push Ups, 15 Air Aquats
Run 800m
http://spoonful.com/recipes/goblin-grins
10.16.2013
Wednesday
Focus/Skill – Squat, front squat & overhead squat
Warm Up – Tabata Sit Ups
WOD – 5 Wall balls, 5 Front Squats, Sprints
Game – Dodgeball
Turbo Tots
Warm Up – Tabata Sit Ups
Focus/Skill – Squat, Front Squat, Overhead Squats
WOD – 6 Rounds: 10 Wall Balls, 10 Front Squats, Sprints
Game – Dodgeball
Mighty Mites
Warm Up -Tabata Sit Ups
Focus/Skill – Squat, Front Squat, Overhead Squat
WOD – 6 Rounds: 10 Wall balls, 10 Front Squat, Sprints
Game – Dodgeball
Top Dawgs
Warm Up – Row 500 meters & 2 Rounds 20 T-2-B 20 Push Ups
Focus/Skill – Strict Press
WOD – 3 Rounds
500m Run
12 Strict Press
21 Pull ups
http://spoonful.com/recipes/monster-mash
10.15.2013
Tuesday
Turbo Tots
Focus/Skill – Overhead Squat, Squat & Front Squats
Warm Up – Walking Lunges & forward Rolls
WOD – 5 HSPU, 5 Pull Ups, 5 Squats
Game – Hot Potato
Mighty Mites
Warm Up – Walking Lunges & Forward Rolls
Focus/Skill – Overhead Squat, Front Squat & Squat
WOD – 7 Minute AMRAP: 10 HSPU (on the box), 10 Pull Ups, 10 Overhead Sqauts,
Game – Hot Potato
Top Dawgs
Warm Up – Run 400 M & AMRAP 5min: 8 HSPU & 16 Pull Ups
Focus/Skill – Dead Lifts
WOD – AMRAP 5 Minutes
7 Thrusters & 7 Burpees
http://spoonful.com/recipes/snack-o-lantern
10.14.2013
Monday
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm Up – Shuttle Run
WOD – 3 Rounds: 5 Push Ups, 5 Sit Ups, 5 Jumping Jacks, 5 Squats
Game – Musical Medicine Ball
Mighty Mites
Warm Up – Shuttle Run 10 Pull Ups
Focus/Skill – Squat & Front Squat
WOD – 3 Rounds: 5 Push Ups, 5 Sit Ups, 5 Jumping Jacks, 5 Squats
Game – Musical Medicine Ball
Top Dawgs
2min ME Burpees
Run 200m
2min ME Burpees
Run 200m
Focus/Skill: Back Squat
WOD:
20-10-5 T-2-B
50-40-30 Double Under
http://spoonful.com/recipes/pizza-mummies
10.12.2013
Saturday
Turbo Tots
Focus/Skill – Squats & Front Squats & Clean and Jerk
Warm Up – jumping Jacks, Push Ups
WOD – Mini Grace
Game – Dragon Tails with Jumping Jack Penalty
Mighty Mites
Warm Up – 3 Rounds: 10 Jumping Jacks, 10 Push Ups
Focus/Skill – Squats & Front Squats & Clean and Jerk
WOD – Mini Grace
Game – Dragon Tails with Burpee Penalty
Top Dawgs
Warm Up – Row 500M
Focus/Skill – Thrusters
WOD – Fran 21-15-9 Thrusters 22# bar, Pull Ups
10 Minutes foam roller & stretch
http://spoonful.com/recipes/ghost-toasts
10.10.2013
Thursday
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm Up – Jump Rope
WOD – 3 forward rolls, 10 jumping Jacks, Sprints
Game – Coach Says
Mighty Mites
Warm Up – Jump Rope
Focus/Skill – Squat & Front Squat
WOD – 10 min AMRAP 3 forward rolls, 10 jumping Jacks, Sprints
Game – Coach Says
Top Dawgs
Warm up – Foam Roller & 400 Meter Run
Focus/Skill – Back Squat (weighted)
WOD – for time
30 Wall Balls, 15 Toes To Bar, 50 Pistols, 20 Back Squats, Row 400 meters
http://spoonful.com/recipes/eerie-eyeballs
10.8.2013
Tuesday
Turbo Tots
Focus/Skill – Clean & Jerk
Warm Up- Shuttle Run & 1/2 Dome Balance work
WOD – Mini Grace
Game – Dodgeball
Mighty Mites
Warm Up – Shuttle Run & 10 Burpees
Focus/Skill – Clean & Jerk
WOD – Grace
Game – Dodgeball
Top Dawgs
Warm Up: AMRAP 6min
8 Ring Dips
16 KB Swings
Focus/Skill: Dead Lift
WOD
3 Rounds For time:
20 Squats
5 Pull Ups
10 Dead Lifts
http://spoonful.com/recipes/carrot-finger-food
10.5.2013
Saturday
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm Up – Supemans & Hollow Rocks
WOD – 2 Rounds: lunges, burpees & sprints
Game – Dodgeball
Mighty Mites
Warm Up – 3 Sets: 10 Supermans, 10 Hollow Rocks
Focus/Skill – Squats & Front Squats
WOD – 7 Min AMRAP 10 lunges, 10 burpees, 10 sit ups, 10 Ring Pulls
Game – Dodgeball
Top Dawgs
Stretch – 5 Minutes
Run 800 Meters
Focus/Skill – Clean & Jerk and Squats
WOD – teams of 2
500 Meter Row Each
20 shoulder press, 30 front squat, 40 wall ball, 50 Sit Ups
400 Meter Farmer Carry Each
“Don’t cry because it’s over, smile because it happened.”
― Dr. Seuss
primal-palate-chocolate-chip-cookies
10.3.2013
Thursday
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm Up – Jump Rope & Push Ups
WOD – Tuck Jumps, Ring Pull Ups & Burpees
Game – Coach Says
Mighty Mites
Warm Up – Double Unders & Push Ups
Focus/Skill – Squat & Front Squats
WOD – 3 Rounds – 10 tuck jumps, 5 ring pull ups, 10 Burpees
Game – Coach Says
Top Dawgs
Warm up – 400M run & 30 seconds of Double Unders
Focus/Skill – Snatch
WOD- AMRAP 12 Minute 1,1 2,2 3,3 4,4
Ring Dips & Burpee Box Jumps
bloody-eyeballs-blueberry-stuffed-longans-in-berry
Make each day count!
10.2.2013
Wednesday
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm Up – 1/2 dome balance & ring run
WOD – 3 Forward Rolls, 10 Jumping Jacks, 5 Wall Balls
Game – Dragon Tails
Mighty Mites
Warm Up – 1/2 dome balance & Ring Run
Focus/Skill – Squat & Front Squat
WOD – 7 Min AMRAP – 3 Forward Rolls, 20 jumping jacks, Hurdle Run, 10 Wall Balls
Game – Dragon Tails
Top Dawgs
Warm Up – 400m Run, Tabata Sit-Ups with Ab Mat
Focus/Skill – Squats & Front Squats
Strength – EMOM 7 Minutes 2 Snatches w/PVC or 22# bar
WOD – 3 Rounds for Time: 3 Front Squats PVC or 22#
5 HSPU box or wall
7 Pull Ups
10 Double Unders
10.1.2013
Tuesday
Turbo Tots
Focus/Skill – Squats & Front Squats
Warm Up – Shuttle Run & Sit-Ups
WOD – 3 rounds: Soldier Kicks, Bear Crawls, Ring Pull Ups
Game – Musical Medicine Ball
Mighty Mites
Warm Up – Shuttle Run & Sit Ups
Focus/Skill – Squats & Front Squats
WOD – 8 min AMRAP Soldier Kicks, Bear Crawls, Ring Pull Ups & 5 Air Squats
Game – Musical Medicine Ball
Top Dawgs
Warm Up – 400m Run, 2 rounds – 25 double unders 15 burpee box jumps
Focus/Skill – Squats & Overhead Squats
Strength- EMOM 5 Minutes: 5 overhead Squats with PVC
WOD – 3 Rounds for time: 15 PVC thrusters, 15 Pull Ups, Run 400
chocolate-pie-raw-graham-cracker
9.30.2013
Monday
Turbo Tots
Focus/Skill – Front Squat & Squat
Warm up – 30 seconds max effort Jump Rope, Bear Crawl, 3 forward rolls
WOD – 3 Rounds Ring run, 5 Push-ups, lunge walk
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – 10 PVC Pass throughs, 30 Second Max effort Jump Rope/Double Unders, 10 Supermans
Focus/Skill – Front Squat & Squat
WOD – 10 Min AMRAP 5 Pull-Ups, 10 Wall Balls, Shuttle Run
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – Run 400 Meters, 3 rounds 10 Good Mornings, 10 Wall Balls
Focus/Skill – Squats
Strength – EMOM 5 Minutes 10 Air Squats
WOD – Against 10 Minute Clock 50 PVC Thrusters, 400 Meter Run, Max Effort Burpees
You want me to do something… tell me I can’t do it. -Maya Angelou
9.26.2013
Thursday, September 26th
Turbo Tots
Focus/Skill – Squats & front squats
Warm up – Wall Balls and Sit- ups
W.O.D. – 3 minute AMRAP: 3 Supermans, 3 Hollow Rocks, 10 Jumping Jacks, 5 Squats
Game – Dodgeball
Mighty Mites
Warm Up – 3 Rounds: 5 Pull-Ups, Soldier Kicks
Focus/Skill – Squats & Front Squats
W.O.D. – 10 Min AMRAP – 10 Supermans, 10 Hollow Rocks, 20 Jumping Jacks, 5 Squats, 5 Front Squats
Game – Dodgeball
http://pinterest.com/pin/61220876155738744/
9.25.2013
Wednesday, September 25th
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm up – Shuttle Run & box jumps
W.O.D. – 3 rounds: 3 squats, 4 sit-ups, 5 push-ups
Game – Duck, Duck, Goose
Mighty Mites
Warm up – Shuttle Run & Box Jumps
W.O.D. 7 Min AMRAP 5 Wall Balls, 5 push-ups, 5 squats, 5 sit-ups
Game – Duck, Duck, Goose
http://pinterest.com/pin/61220876156118985/
9.24.2013
Tuesday , September 24th
Turbo Tots
Focus/Skill Squat & Front Squat
Warm Up – Hurdles Over/Under, 3 forward rolls
W.O.D. 3 rounds: Bear Crawl, Lunge walk, 3 push-ups
Game – Dragon Tails
Mighty Mites
Warm Up – Shuttle Run, 3 Forward rolls, 5 sit-ups
Focus/Skill Squat & Front Squat
W.O.D. – 7 min AMRAP – bear crawl, lunge walk, 10 push-ups
Game- Dragon Tails
http://pinterest.com/pin/61220876156697620/
9.23.2013
Monday, September 23rd
Turbo Tots
Focus/Skill – Front Squat & Squat
Warm Up – 2 Rounds: Ring Run & 10 jumping jacks
W.O.D. AMRAP Lunge walk, bear crawl, Sit-ups
Game – Plank Wars
Mighty Mites
Warm Up – 4 Rounds: Ring Run & 10 Jumping Jacks
Focus/Skill – Squats & Front Squats
W.O.D. 8 minute AMRAP Lunge walk, bear crawl, Sit-ups
Game – Plank Wars
http://pinterest.com/pin/61220876156768657/
9.19.2013
Thursday, September 19th
Turbo Tots
Focus/Skill – Squats, Balance Work
Warm Up – 2 Rounds: Bear Crawls, Solider Kicks
W.O.D. – 3 Sets: Ring Run, 5 jumping Jacks, 5 Push-Ups, Superman
Game – Musical Medicine Ball
Mighty Mites
Warm Up – Forward Rolls, Soldier Kicks
Focus/Skill – Squats, Pull-Ups
W.O.D. – AMRAP: 10 jumping Jacks, 10 Burpees, 10 Squats, 15 Second Plank
Game – Musical Medicine Ball
http://pinterest.com/pin/61220876157580321/
Monday 8.26.13
Let the FUN begin! Let’s be Superheros!
PreK
Focus/Skill – Squats; Who’s Cool (stance) & Pockets (hips)
Warm Up – 3 Sets: bear crawls, 5 Supermans, 10 Wonder Woman Jumping Jacks
W.O.D. 5 Minute AMRAP: 5 forward and back hops, 5 Squats, 50m Run
Game: Musical Medicine Ball
KIDS
Warm Up – 5 Sets: bear crawls, 10 Supermans, 20 Jumping Jacks
Focus/Skill – Squats & Push-ups
W.O.D. 10 Minute AMRAP: 20 Single Unders, 10 squats, 5 push-ups, 2 forward rolls
Game – Musical Medicine Ball
Reflection time!
“A Strong Body Makes the Mind Strong” Thomas Jefferson
http://www.thepaleomom.com/2012/01/recipe-paleo-chicken-fingers.html
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