Tuesday 4.28.15

Warm-Up 
400m group run 
Musical Medicine Ball

Skill
Elementary: Caricoca
Challenge: Carioca down and back for time
Pre-Teen/Teen:  The Pringles Challenge - This challenge teaches kids to keep their shoulders and hands relaxed while running. Kids run with a Pringle (the chip!) loosely held in each hand. Their goal is not to break their chip. If your chip survives you get to eat it.

Workout
Elementary:
6-10 sprints for time
**Tire flip challenge in between each set**
Pre-Teen/Teen: 
10 sprints for time (100m)

Game
Hula Hoop Circle

Sunday 4.26.15

Warmup
Obstacle/agility course warm-up

Skill
Pullups - Jumping, holds, negatives

Workout
7/10 mins AMRAP of "Cindy"
3/5 jumping pullups
6/10 Pushups
9/15 air squats

Game
Capture the flag

Saturday 4.25.15

Warm-up
Pizza Box

Skill
Pre-Teen/Teen - Ring holds
Elementary - Squats

Workout
6 Min AMRAP
1/5 wall balls
5/10 box jumps
10/20 jump ropes

Game
Cone Blaster

Tuesday 4.21.15

Warmup
Cone grab

Skill
Elementary - Front squat -pvc, bean bags
Pre-teen/Teen -Deadlift

Workout
10 min AMRAP
5 front squats 15 -25#
10 Burpees over the bar/ball
15 situps

Game
Lily pad tag

Sunday 4.19..15

Warmup
Pre-Teen/Teen - Row 100 M, Elbow to Instep, 3-stage shoulder stretch, Row 100 M, 10 toe touches,                                10 seconds in the bottom of the squat

 Elementary - Agility obstacle course

Skill
Pre-Teen/Teen - Hang Cleans
Elementary - Ring Rows, Skin the Cats

Workout
Pre-Teen/Teen - 21-15-9
Goblet Squats
Ring Rows

Elementary - 7 min AMRAP
7 Box ups
7 Front Squats - Thumbs on shoulders, Laser elbows
7 M Broad Jump

Saturday 4.18.15

Warmup
Ball Tag

Skill
Squat

Workout
12 Min Amrap in Partners
50/100 M run (Partners run together)
5/10 Ball slams
10/20 Knee Raises
20/30 Jump Ropes


Game
Dodgeball

Tuesday 4-14-17

Warmup
Farmers and lumberjacks

Skill
Elementary - jumping ring muscle-ups, max hurdle
Pre-Teen - pullups

Workout
45 secs on, 15 secs transition ea. 3 rounds
Pullups
Lunges
Air squats

Game
Burpees basketball

Sunday 4.12.15

Warm Up
4:00-5:00 AMRAP
100 m Row
10 jumping jacks
5 push ups

Skill
Pre-Teen/Teen: Front Squat
Elementary: Handstand Holds

Workout
8:00-10:00 AMRAP
5 Front Squats
3 Toes to Bar
1 Wall Walk  

Game
Kids' Choice!

Saturday 4.11.15

Warm-Up
Relay Race Warm Up
Athletes will be divided up into two teams. They will stand in 2 lines. We will have a list of dynamic exercises to warm the body and have the teams do them in relay-race fashion. For example, lunges, high knees, butt-kickers, crab walks, side shuffles, carioca, etc. Once the athlete has crossed the gym doing that particular movement, they will sprint back to tag their next teammate in line.

Skill
Split Jerk 

Workout
12:00 EMOM
Odd Minutes- 4 Split Jerk + 1 Rope Hold
Even Minutes-  8 Box Jumps

Game
Baseball

Tuesday 4.7.14

Warm-Up
Freeze Tag 

Skill
Elementary:  Push Press
Teen/Pre-Teen: Push Press  (5 x 5 increasing weight with perfect form using a rack)

Workout
Elementary: 10 air squats, 15 push press, 20 mountain climbers, 25 abmat sit-ups, 20 mountain climbers, 15 push press, and 10 air squats

Teen/Pre-Teen: EMOM for 12 mins: Even mins. 10 cals row then 5 air squats Odd mins. 15 sec. plank hold then 3 ring rows

Game
Hungry Hungry Hippo

Saturday 4.4.15

Warm-Up 
5 Minute AMRAP
Pre-Teen/Teen: 20 Singles, 5 Slow Squats, 5 Toe Touches, 5 Push Ups
Elementary: 10 Singles, 5 Slow Squats, 5 Toe Touches, 5 Push Ups
Skill 
Pre-Teen/Teen: Deadlift 
Elementary: Pistol Squats/Headstands
Workout
Pre-Teen/Teen:

5 Rounds for Time (Time Cap = 20 Minutes)
50 Singles
5  Deadlifts
30 Second Plank/L sit (Accumulated)
Elementary: 

11 Minute AMRAP (Obstacle Course)
Army Crawl
2 Pistol Squats
Hurdle Jumps

Headstand attempt

2 Bean Bag throws (Make it in the hoola hoop)

1 skin the cat  
Game

Open Gym Time!