Sunday Workout

Warm-Up 
5:00 
10 jumping jacks 
Lunges and twist to rig 
10 Med Ball Slams
Hand walk to wall

Skill 
DB Swings 

Wod 
3 Rounds 
2:00 of work, 1:00 of rest for each round 
1 push up, 1 DB swing
2 push ups, 2 DB swings 
3 push ups, 3 DB swings 
Keep counting up until 2:00 mark

Game
Surprise!

Saturday Workout

Warmup 3 x or 5 mins
10 squats, spider walk to wall, 2 wall kick ups or wall walks, spider walk back to rig
Skill 10 mins
Front squat
WOD AMRAP 8:00/10:00 
10 front squats(15 lb/PVC)
6 burpees
4 pull-ups(banded or strict)
Game
Ball tag

Sunday Workout

Warm up:

3 Rounds

:30 Jump Rope

:30 Superman

:30 Flutter Kick

:30 Wall Kick up/Wall Walk

Skill: Snatch

Wod:

10:00 AMRAP

5 Overhead Squats

7 Tire Jumps

9 Knees to Elbow

Game:

Open Gym time

What do you want to practice?

Saturday Workout

Warm up:

3 Rounds

20 sec Jumping jacks

20 sec Plank hold

20 sec Handstand kick ups

Skill: Kick ups/Wall walks/HSPU

Wod:

3-5 Rounds for time

1 Minute (box jumps using tires)

1 Minute stink bugs AKA HSPU

1 Minute sumo Deadlift High pull

1 Minute wall ball

1 Minute L sit hold (Rings or Bar)

1 Minute rest

Game:

Build a Snowman

ATTENTION PARENTS!

This weekend, registered dietitian, Joanna Gregg will be available at all of our kids classes. She'll be available to answer any questions you might have about nutrition for you and your child. Below is some background info about Joanna! 

Joanna Gregg is a registered dietitian who is passionate about providing scientifically sound nutrition education to help others understand the value of nutrition in our lives. After attaining her Bachelor of Science in Nutrition from Georgia State University in 2011 Joanna completed her dietetic internship at University of Nebraska-Lincoln where she is currently finishing her Master of Science in Nutrition. Joanna passed the Registered Dietitian Examination and became certified to practice in November of 2013. Joanna’s main interest is to aid others in achieving their optimal level of functioning through healthy lifestyle changes that promote healthy eating, weight status, and overall performance.

Sunday Workout

Warmup

2:00

10 jumping jacks or jump rope

High Knee Skip

2 wall kick ups OR wall walks

2:00

Row (Long Strokes)

Skill/Strength 
Strict Pull ups 

Wod

Teen

12:00 AMRAP

4 wall kick ups

8 pull-ups

12 squats

100-meter row

Elementary:

12:00 AMRAP

4 pull-ups

12 squats

wall to rig to wall run

Game:  

Team Relay Races 

Partner 1: high knee skip-pick up object, bring to partner 

Partner 2: high knee skip-pick up object, bring to partner

**Continue until all objects have been moved. Whoever gets all objects moved first is the winner. 

Saturday Workout

Warmup 

start at wall

10 squats (wall) => 3 push-ups(wall) => alligator crawl(wall to rig) => 2 forward rolls (rig to wall) => 3 broad jumps(wall to rig) => ladder drill (rig to wall) => high-knee skip (wall to rig) => 25-meter carioca(rig to wall)

Skill 

Front squat 

Elbows high

Elementary

With  PVC

Teens with weighted PVC or 15 lb bar

Workout

60 seconds of MAX REP Box Jumps
60 seconds of REST (Transition to next station)
60 seconds of MAX REP Med Ball Slams (Gorilla Chest)
60 seconds of REST (Transition to next station)
60 seconds of MAX Meters On The Rower
60 seconds of REST (Transition to next station)
60 seconds of MAX REP Burpee Jumping Bar Muscle 

Game

Mat attack

Sunday Workout

KIDS AND PRE-TEENS

Warm-Up

5 jumping jacks => bar hang => log roll => bear crawl => broad jump => 5 one-legged side-to-side hops, each leg => 10-meter skip => 10-meter bunny hop

Skill:

Plank hold moving into push-up progression if ready

Jump Rope practice—practice getting consecutive singles or doubles

Wod

8:00 AMRAP
4 Deadlift (Teen)/Sumo ground touch (Elementary) 

6 Jumping Muscle-ups
8 knees-to-elbows or knee raises
12 double-unders or single-unders

Game

Dodge Ball

Saturday Workout

KIDS

Warm-Up:

Tabata  (Total of 12 Rds.—3 X through)

Rotate through the following movements in any order BUT you cannot repeat a movement until you’ve done them all one time.

Jumping Jacks

Bear Crawl

Crab Walk

Air Squats

Skill:

Overhead Squat 

Wod:

7 min AMRAP

7 Burpees
7 sec. plank hold (or 7 ab mat sit-ups)
7 Ring Rows
7 Overhead squats  
7 Forward Lunges (in place)
7 Box Jumps or step-ups
7 Supermans (2 Sec Hold)

Game:

Power Ball

TEENS/PRE-TEENS

Warm-Up:

Tabata  (Total of 12 Rds.—3 X through)

Rotate through the following movements in any order BUT you cannot repeat a movement until you’ve done them all one time.

Jumping Jacks

Bear Crawl

Crab Walk

Air Squats

Skill:

Overhead Squat

Wod:

10 min AMRAP
10 Burpees
10 Abmat Sit-ups (or 10 second plank hold)
10 Ring Rows
10 Overhead Squats
10 Forward Lunges (in place) (5# weight in each hand)
10 Box Jumps or step-ups
10 Supermans (2 Sec Hold)

Game:

Power Ball