Tuesday 9.25.15

Warmup
Ultimate Basketball

Skill
Jump Rope

Workout
Elementary
3 rounds of a 3 min amrap, rest 1 min in between
20 jump ropes
15 situps
10 pushups
5 squats

Teen
For Time
100 m run
25 jump ropes
20 ball slams
15 sit ups
10 lunges
5 squats

Game
Mat Attack

Tuesday 9.18.15

Warmup - Burpee plus...???

Skill - Deadlift (Teens), Med Ball Deadlift (Kids)

Workout - 4:00 AMRAP
5 burpees
18 ft alternating lunge
Over the River (rope swing)
18 Ft Bear Crawl
5 Pullups
Run and Jump over the river

Game - Cone Blaster

Tuesday 8.4.15

Warm up
Musical Medicine Ball 

Skill
Pull ups/Bar Wars 

Workout
8:00 AMRAP
1 wall walk
1 skin the cat
5 squats
Box climb overs
1 pull up hold 

Game
Ultimate Frisbee

Sunday 8.2.15

Warmup
Ball Tag

Skill
Plank variations

Workout
6/8 Min Amprap of:
10 Jump Ropes
10m Farmer Carry
5 Tire Climbs
10m Farmer Carry

Game
Dodge Ball

Saturday 8.1.15

Warm up:
3x: 10m High Knee Skip , 5 Push-ups , 5 Tuck Jumps, 10m Crab Walk

Skill: Push Press

Workout:
AMRAP: 6 minutes
10 Medicine Ball Push Press
5 Burpees
2 Forward Rolls

Game
Hungry Hungry Hippos

Tuesday 6.28.15

Warm-up
Indian Run

Skill
Wall Balls for max height

Workout
3/5 wall balls (let ball hit the ground for every rep)
1 cartwheel/attempt
6/10 alternating beanbag/dumbbell snatch (5-15 lb)
9/15 side to side hurdles

Game
Over the Bar

Saturday 7.25.15

Warmup
Pizza box game

Skill
Push Press

Workout
10 minutes
Every Minute on the Minute
2 push press
5 box jump
5 m med ball toss

Game
Dodge ball

Tuesday 7.20.15

Warmup
45 secs arm circles
45 secs pocket kickers
45 secs plank hold
45 secs inchworm
45 secs bear crawl
*Rest 15 secs between each movement

Skill
Pull-ups (strict)

Workout
2/4 Pushups
4/8 situps
6/12 lunges
1 bar muscle up

Game
Capture the Flag

Sunday 7.19.15

Warmup:
30 sec jump rope
30 sec squats
30 sec plank hold
30 sec jumping jacks
*Rest 30 sec in between each round

Skill:
Broad Jump

Workout:
7 min amrap
10 second rope hold / rope climb as high as you can
15 jump ropes
20 m sprint

Game
Guard the King/Queen

Saturday 7.18.15

Warmup
Burpee Basketball

Skill
Hang power snatch

Workout
5 rounds for time:
3/5 Hang power snatch (PVC, unloaded 15 lb)
6/10 Med ball slams
9/15 knee raises/knees to elbows

Game
Ultimate Football

Tuesday 7.14.15

Warm-up:
Obstacle Course

Skill:
Hang Power Snatch

Workout:
4/5 rounds for time:
1 wall walk
5/5 box jumps
5 /10 burpees
5/15 pull ups

Game:
Cone Blaster

Sunday 7.12.15

Warm Up
3 Rounds :20 Jump rope/:20 Plank hold/:20 Squats

Skill
Elementary: L sit holds/knee raises
Teen/Pre-Teen: Squat Clean 

Workout
9:00-12:00 AMRAP
10 pulls on rower/200 m row
10 ball slams 
5 jumping muscle ups 

Game
Surprise!

Saturday 7.11.15

Warm Up
Relays
*Plank Bridge
*Wheelbarrows
*Run 

Skill
Push ups

Workout
Elementary:
One partner does as many pushups as possible while their partner completes the following obstacle course:
Bear Crawl 10m-> Over 24” Box-> Sprint 10M-> Complete 5 Med Ball Front Squats & Switch
Teen/Pre-Teen:
11 Minute Obstacle Course AMRAP
3 Pushups-> Zig Zag Run -> Agility Ladder -> Forward Roll -> Agility Ladder -> Hurdle Jumps

Game
Hot Potato (Played with medicine ball. Each athlete must perform one front squat before passing the ball.)

Tuesday 7.7.15

Warm-Up
3:00-4:00 AMRAP
2 Forward rolls -> 15m Lunge walk -> 15m Crab walk -> 15m Broad jump

Skill
Handstand Work

Workout
Elementary: 
7:00-9:00 AMRAP 
10 Ring Rows
10 air squats
:10 Rope Hold
Cone Run
Teen/Pre-Teen: 
10:00 AMRAP 
10 pull-ups (ring rows)
10 goblet squats (with kb)
50m sprint

Game
Cross the River 

Sunday 7.5.15

Warm-Up
Freeze Tag 

Skill
Elementary: KB Deadlift
Teen/Pre-Teen: Squat Snatch

Workout
7:00-10:00 AMRAP
6 Deadlifts
20 Jump Rope
Cone Run

Challenge: 
Jump the Tower

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