Forging the Future of Fitness

Posts tagged “Pushup

11.2.2013

Welcome, November!

Turbo Tots

Focus/Skill – Squat, Front Squat, Overhead Squat

Warm Up – Sprinting

WOD – 3 Rounds: 5 Front Squats, 5 Push Ups, 5 Ring Pull Ups, 5 Sit Ups

Game – Hot Potato

Mighty Mites

Warm Up – Sprinting

Focus/Skill – Squats, Front Squat, Overhead Squat & Rope Climbs

WOD – 7 Min AMRAP: 10 Front Squats, 10 Push Ups, 10 Ring Pull Ups, 10 Sit Ups

Game – Hot Potato

Top Dawgs

Warm up: 2 rounds- 50 jump rope singles & 10 push ups & 10 good mornings

WOD – 600 m Hill Run (to the first street on left)

3 rounds – 8 Ring Rows & 12 Hang Power Cleans

600 m Hill Run

zucchini-spaghetti-zoodles-meatballs

image


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

oven-baked-sweet-potato-fries


10.1.2013

r-INSPIRATIONAL-QUOTE-large570

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

Kelly Brozyna's Chocolate Pie + Raw Graham Cracker Crust by Michelle Tam http://nomnompaleo.com


9.26.2013

Thursday, September 26th

imagine

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/

Cucumber sandwiches. Who needs bread or crackers?  -just need nitrate free lunch meat or bacon.


9.19.2013

Thursday, September 19th

Inspiring Quotes

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/

Fruit veggie bunny... Paleo for kids


9.18.2013

Wednesday, September 18th

 

Turbo Tots

Focus/Skill – Squats, Push-Press

Warm up- 2 Rounds: Speed Ladder, forward rolls

W.O.D. – 3 rounds: Tire Jumps, 3 Squats, 5 Sit-ups

Game – Dragon Tails

Mighty Mites

Warm Up – Speed Ladder Drills

Focus/Squats – Squats, Handstand Push-ups

W.O.D. – Mini Cindy – 5 minutes AMRAP 5 Pullups, 10 Pushups, 15 Air Squats

Game – Dragon Tails

http://pinterest.com/pin/61220876157886999/

Back On Pointe: Photo #food

Let's make it happen!


9.16.2013

Monday, September 16th

Think Happy. Be Happy.

Turbo Tots

Focus/Skill – Squat & Overhead Squat

Warm Up – 2 Rounds: Ring Run & 10  Jumping Jacks

W.O.D. Lunge, Bear Crawl, Sit-ups

Game – Dodgeball

Mighty Mites

Warm Up – Tabatta Abs

Focus/Skill – Squats & Front Squats

W.O.D. – AMRAP Lunge, Bear Crawl, Sit-ups

Game – Dodgeball

http://pinterest.com/pin/61220876157985319/

Great Idea for lunches.  Kid-Friendly Bento Box Lunches