Teen: Monday, July 28, 2014

Teen Warm-Up: 2x Burgener warm-up 200-meter run Skill: Hang squat clean; focus on dropping fast into good front squat Push press; focus on neutral spine in overhead position WOD: Varsity: 3 x 5:00 AMRAPs, rest 2:00 in between 8 hang squat cleans, 75#/55# 8 push presses 16 mountain cli
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Preteen: Monday, July 28, 2014

Preteen Warm-Up: 2x Burgener warm-up 100-meter run Skill: Hang power clean; focus on full extension in second pull WOD: 8:00-10:00 AMRAP 8 hang power cleans, 5# dumbbells-15# barbell 8 push presses 8 mountain climbers Game/Challenge: 3x Max plank hold Max broad jump
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Elementary: Monday, July 28, 2014

Elementary   Warm-Up: Tabata squats Focus: Hang power clean; focus on dip-shrug (DS) WOD: 8:00-10:00 AMRAP 8 hang power cleans, unloaded-10# 8 push presses 8 mountain climbers Game: 5:00-10:00 Plank wars and races
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Preschool: Monday, July 28, 2014

Preschool Focus: Press; focus on push up the sky Warm-Up: 3x or 5:00 Forward roll => bear crawl => 5 jumping jacks => 5 one-legged hops, each leg => 5 jumping jacks WOD: 3:00-5:00 AMRAP 5-meter skip => 3 super-slow squats 5-meter giant steps => 3 push-up-the-sky pres
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Weekly Cognitive WOD – 7/28/2014-8/2/2014

Cognitive – Math Literacy: Drill & Practice Warm-Up: Freeze tag using different movements (eg, running, bear crawl, high-knee skipping) Focus: Pull-ups; focus on static arch (“Superman”) and static hollow on pull-up bar WOD: “Cindy” 2 x 3:00 AMRAPs, with 2:00 rest between 5 pull-u
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