Tuesday 6.30.15

Warm Up
Tabata (3-4 Rounds Each)
1. Mountain Climbers
2. Superman
3. Jumping Jacks
4. Inch Worm

Skill
Elementary: Squats with bean bags (air, overhead, front, back-->follow the leader)
Teen: Deadlift (6X3 --> work up to a heavy set of 3 with good form)

Workout
Elementary:
3 rounds of each movement of :30 of work and :15 of rest

• Air squats
• Skip
• Front Squat 
• Carioca 
• Back Squat 
• Run 
• Overhead Squat 
• Backwards Run

Teen: 
  5 rounds of each movement of :30 of work and :30 of rest

• Bear crawls
• Deadlifts
• Burpees

Game
Dodgeball

Sunday 6.28.15

Warm Up
3:00 or 5X through 
Agility Ladder->3 Hula Hoops->1 Wall Walk-> 5 Hurdle Jumps->Bear Crawl->6 Monkey Hangs

Skill
Elementary: Push ups and Ring Rows
Teen/Pre-Teen: Back Squat 

Workout
Elementary:
5:00 AMRAP
50M Sprint
7 Pushups
Rest 1 Minute
5:00 AMRAP
7 Ring Rows
7 Ball Slams 

Teen/Pre-Teen:
Buy In: 300m Row
REST 1:00
15-12-9
Power Cleans
Box Dips or Push-ups
REST 1:00
Buy Out 300m Row 

Game
Wheelbarrow Races

Saturday 6.27.15

Warm up 
Hot Potato 

Skill
Elementary: Deadlift  
Teen/Pre-Teen: Thruster 

Workout
Elementary: 
4:00 AMRAP 
20 Singles
5 KB Deadlifts
Rest 2 Minutes 
4:00 AMRAP
10 Box Jumps
5 Pullups

Teen/Pre-Teen: 
Perform the following sequence every 2 minutes for 10 total rounds (starting light and moving up):
1 Hang SQUAT Clean Thruster
+
1 Power Clean & Push Jerk

Game
Across the River

Tuesday 6.23.15

Warm Up
Tabata
1. Plate Jumps
2. Monkey Hangs
3. Air Squats
4. Plank Hold

Skill
Elementary: Rope Climbs
Teen/Pre-Teen: Front Squat and Push Jerk 

Workout
5-7:00 AMRAP
2 Front Squats (Elementary w/med ball)  
2 Push Jerks (Elementary Push Press with med ball)
10m Broad Jumps
10 V-ups
10m Broad Jumps

Game
Bar Wars!!

Sunday 6.21.15

Warm Up
3 Rounds
Cone Run ->5 Burpees ->10 Squats

Skill
Teen/Pre-Teen: Clean and Jerk
Elementary: Ab Mat Jumps (Two feet)

Workout
Elementary:
8:00 AMRAP 
1 wall climb
10 side to side hops
:10 rope hold
10 Mountain Climbers 
Teen/Pre-Teen: 
10:00 AMRAP
200m Row
5 Clean and Jerks
5 Jumping Muscle ups

Game
Kids' Choice

Saturday 6.20.15

Warm-Up
Musical Medicine Ball

Skill
Teen/Pre-Teen: Clean and Jerk
Elementary: Holds (Tripod holds, ring pull up holds)

Workout
Teen/Pre-Teen: 
10:00AMRAP 
2 burpees over bar
2 clean and jerk
4 burpees over bar
4 clean and jerk
6 burpees over bar
6 clean and jerk
**Increase reps by 2 for each round until you hit 10:00**
Elementary: 
2 x 4 min AMRAP’s 1 min. rest in b/w AMRAP’s
2 burpee rollovers
4 front squats with PVC
6 ring pull ups
Cone run 

Game
Cone Attack

Tuesday 6.16.15

Warm Up
Clean out the yard

Skill
Elementary: Front Squat with med ball
Teen/Pre-Teen: Snatch 

Workout
Elementary: 
10:00 AMRAP 
10 pulls on rower
5 wall balls
5 toes to bar 

Teen/Pre-Teen:
10:00-12:00
Odd Minute: Blacktop sprint
Even Minute:2 DB snatches each arm

Game
Cone Attack

Sunday 2.14.15

Warmup
2/4 min. Indian Run

Skill
Deadlift

Workout
3/5 - push-ups
6/10 - jumping pullups
9/15 - jump ropes/double-unders/attempts

Game
Ultimate Basketball

Saturday 6.13.15

Warmup
Defeat the Anaconda

Skill
Elementary- Push Press (unloaded)
Teens: - Back Squat

Workout
7/10 min amrap
2 cleans
25 ft walking lunge
5 ring rows
25 ft walking lunge

Game
Ultimate Basketball

Tuesday 6.9.15

Warmup
Burpee Basketball

Skill
Elementary - ring summersaults and backwards summersaults
Teen - rope climbs

Mini-challenge
30 seconds / 1 min max burpees

Workout
Elementary - 8 rounds for time

1 burpee
over the box
1 ring summersault backwards or forwards
2 burpees
over the box
1 ring summersault backwards or forwards

... and so on until  the 8 rounds is complete

Teen  - 8 rounds for time

1 rope climb / rope hold for 10 accumulated seconds
8 burpee box jumps - squat at the top
blacktop and back run

Game
Ultimate Frisbee / football (kids choice!)

Sunday 6.7.15

Warm up
Farmers and Lumberjacks

Skill
Elementary: Tripods on mat/wall 
Teen: squat clean

Workout
Elementary 
7:00-10:00 AMRAP
5 jumping pull ups
7 air squats
1 forward roll/cartwheel 
1 wall walk

Teens
8:00-10:00 AMRAP

5 hang power cleans
5 push press
5 toes-2-bar
1 wall walk 

Game
Kids' Choice

Saturday 6.6.15

Warm up
Hot potato (squat, lunge, plank, hop)

Skill
Pre-Teen/Teen: Push Jerk/Split Jerk 
Elementary: Ring Rows and Ring Dips

Workout
Teen/Pre-Teen: 
“Tabata” :20 of work and :10 of rest (8 Rounds) 
Rope Hold
Front Squats
Push Jerk
Cone zig zag run

Elementary
“Tabata” :20 of work and :10 of rest (4 Rounds)
Rope Hold
Air squats
Ring Rows
Burpees

Game
Cone Blaster

Tuesday 6.2.15

Warm Up
Musical Medicine Ball

Skill 
Hanging Knee Raises
4×30 Seconds at each station
     Hanging Knee Raises
     Squats

Workout
8:00/12:00 AMRAP
1 Suicide Run
10 Long jumps/hurdle jumps
10 Hanging Knee Raises
:10 L sit hold

Game
Dodgeball