Tuesday 12.30.14

Warm Up
Tag/tag variations

Skill
Elementary - Bar grip strength
Pre-Teen/Teen - Dead Lift

Workout
3/6 Rounds of:
1/2 minute(s) of work, 1 minute of rest:
3/5 Jumping Bar Muscle-ups
10 walking lunges/walking med ball lunges
5 med ball slams/backwards med ball throw

Game
Mat Attack

Sunday 12.28.14

Warm-up
3x or 5:00
Bear crawl => 10 jumping jacks => forward roll => 5 vertical jumps => broad jump => 5-second bar hang => Agility Ladder=> 5 super-slow squats

Skill 
Headstand/Handstand

Workout 
6:00-8:00 AMRAP 
10 sec L sit hold on rope 
8 Strict Med Ball Presses/Throws 
Cone to cone run

Game 
Baseball

Saturday 12.27.14

Warm-Up:
3x or 5:00
10 arm circles, forward and backward => 5 super-slow squats => 5-10 seconds in the bottom of the squat => forward roll => bear crawl

Focus:
Hang power clean

WOD:
3/4 rounds
12 squats
6 push-ups
3 hang power cleans, unloaded-8# dumbbells
10/20 jump ropes

Game:
Underhand Dodgeball

Tuesday 12.23.14

Warm Up
Farmers and Lumberjacks

Skill 
Thrusters (Front Squat + Push Press) 

Workout
8:00-10:00 AMRAP 
4 Knees to Elbow 
6 Thrusters 
8 Hurdle Jumps 

Game 
Musical Medicine Ball 

Sunday 12.21.14

Warm-Up:
3x or 5:00
Forward roll => bear crawl => 2 broad jumps => 5 super-slow squats => speed ladder => 10-second bar hang => 25-meter high knees => 25-meter pocket kickers

Focus:
Dip-Shrug-Drop-Stand

WOD:
4-5 rounds

50 m run (down and back 2X)
6 one-arm hang dumbbell power cleans (change arms) 

10 squats

Game:
Max Stack

Saturday 12.20.14

Twelve Days of Christmas!!!

Warmup
Run the course!!!

Skill
Jump Rope

Workout
12 Days of Christmas
12 Min AMRAP
1 wall walk
2 wall balls
3 box jumps
4 burpees (fast and floppies)
5 jump ropes
6 air squats
7 push-ups
8 ball slams
9 situps
10 jumping high knees
11 pull-ups
12 lunges (back to the wall)

Game
Cone Blaster!!!

Tuesday 12.16.14

Warm-up
3 X or 5 minutes
Lunge => 2 squats => speed ladder => 2 squats => forward roll => 2 squats => 3 jumping pull-ups => rope swing for distance

Skill
Pull-ups / Cartwheels / Handstands

Workout
3 /5 Wall Ball - reset after every repetition
6/10 pullups
25 m farmer carry

Game
Kick the Can

Sunday 12.14.14

Warm Up 
Agility Obstacle Course

Skill 
Push Press/Split Jerk

Workout 
2:00 AMRAP X 3

10 side to side hops
Lunge to the wall
Run to the rig


Game 
Open Gym Time!

Saturday 12.13.14

Warm-Up 
Musical Wallballs 
     *Music playing=wallball
     *Music Stopped=ball slams

Skill 
Skin the Cat
Ring Holds

Workout
10:00 AMRAP
100m Row
10 sec pull up hold
1 Wall Walk

Game 
Bombs in the Tower
(Use a gymnastics mat rolled up and stand it tall on one side (one kid should be able to stand in it with the mat wrapped around him like a wall). This kid is “guarding the tower” assign 2-3 other children to guard the outside of the tower. All other kids are “bombing the tower.” Bombers must stand behind a line and throw dodgeballs (aka bombs) into the tower, before a bomb may thrown it must be activated with a burpee. All bombs that land in the tower equal one point. Guards can jump and use their hands to block the bombs from entering their tower. The child who is in the tower must throw out the bombs as soon as he or she can- this keeps the game going. A coach helps roll the balls back to the bomber.

Tuesday 12.9.14

Warm-up 
Dodge the Cones: The child will start at the first cone and sprint to the second cone and so on, Then backpedal back to the beginning.
Typewriters: (2 feet in, 2 feet out – agility ladder drill)

1 Wall Kick up 

Skill 
Turkish Get ups

Workout
6:00-8:00 AMRAP
5/7 Box Jumps
5/7 Toes to Bar 
1 Typewriter 

Game 
Kickball

12.6.14

Warm-up
Bear Crawl => 5 super-slow squats => forward roll => 5 two-legged front-to-back hops => speed ladder =>  25-meter high knees => 25-meter pocket kickers => 3 hollow hold / Supermans

Skill
Pull-Ups

Workout
AMRAP 8-10 Minutes
3/5 Deal lift / Med ball dead lift
Over the back med ball throw
3/5 Pull-ups
Med ball carry


Game
Bar Wars

Saturday 12.5.14

Warmup
10 arm circles forward and backward => 5 super-slow squats => bear crawl => 3 box push-ups => 4 monkey hangs => 5 one-legged forward-backward hops, each leg => 50-meter run

Focus:
Front squat – focus on laser beam elbows

WOD:
5:00-7:00 AMRAP
5 front squats, unloaded / dumbbells / 15# bar
5 Fast and Floppies / Burpees
5 box jumps

Game

Don't touch the floor!!!

Tuesday 12.2.14

Warm-Up
Handstand attempt => bear crawl around obstacles => 2 cartwheels => speed ladder => 50-meter high-knee skip => 50-meter back pedal

Skill

Hang Power Clean - focus on bent knees (getting under the bar)

Workout

7:00 - 9:00 AMRAP

2/3 wall walk/wall kick-up

10/20 jump ropes

50 meter med ball lunge

Game
Cone Blaster