Teen: Thursday, July 24, 2014

Teen Warm-Up: 3x or 5:00 5 perfect squats => perfect plank wall walk-up => 3 cartwheels => 10 one-legged side-to-side hops, each leg => speed ladder => basic dot drill x 10 => 50-meter high knees => 50-meter pocket kickers Skill: Box jumps; focus on knees out in j
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Preteen: Thursday, July 24, 2014

Preteen Warm-Up: 3x or 5:00 5 perfect squats => wall walk-up => 2 cartwheels => 5 one-legged side-to-side hops, each leg => speed ladder => basic dot drill x 10 => 50-meter high knees => 50-meter pocket kickers Skill: Box jumps; focus on knees out in jump and land
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Elementary: Thursday, July 24, 2014

Elementary   Warm-Up: 3x or 5:00 5 super-slow squats => forward roll => 5 one-legged side-to-side hops, each leg => speed ladder => basic dot drill x 10 => 25-meter high knees => 25-meter pocket kickers Focus: Box jumps; focus on knees out in jump and landing WOD: 6:
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Preschool: Thursday, July 24, 2014

Preschool Focus: Box jump; focus on standing like a superhero on top of the box Warm-Up: 3:00 Silly dancing WOD: 3:00-5:00 AMRAP 3 super-slow squats => 5-meter giant steps 3 box jumps, 6”-12” => 5-meter one-legged hops 3 sit-ups => 5-meter bear crawl Game: 3:00-5:00 Musical M
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Weekly Cognitive WOD

Cognitive – Math Literacy: Counting & Graphing Warm-Up: Circle Sprawl – Move in a circle outlined by cones. When the music plays, perform trainer-determined movement around the cones. Once music stops, sprawl with heads facing the middle of the circle. Focus: Squats; f
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