Teen: Thursday, July 31, 2014

Teen Warm-Up: 3x or 5:00 Handstand hold/attempt => handstand walk or bear crawl => 10 jumping jacks => forward roll => speed ladder => basic dot drill x 10 => 50-meter carioca => 50-meter high knees Skill: Handstand push-ups; focus on neutral spine WOD: Varsity: 3
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Preteen: Thursday, July 31, 2014

Preteen Warm-Up: 3x or 5:00 Handstand hold/attempt => handstand walk or bear crawl => 10 jumping jacks => forward roll => speed ladder => basic dot drill x 10 => 50-meter carioca => 50-meter high knees Skill: Push-up; focus on proper bracing in “perfect plank” WOD
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Elementary: Thursday, July 31, 2014

Elementary   Warm-Up: ½ Tabata tantrums ½ Tabata squats Focus: Push-up; focus on strong, flat plank WOD: 8:00-10:00 AMRAP 12 mountain climbers 8 sit-ups 6 push-ups Game: 5:00-10:00 Medicine Ball Squat Potato – Following the rules of standard Hot Potato, have the kids create a ci
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Preschool: Thursday, July 31, 2014

Preschool Focus: Push-up; focus on a good plank Warm-Up: 2:00-3:00 Roving planks WOD: 3:00-5:00 AMRAP Forward roll => 5 pogo jumps 3 super-slow squats => 3 push-ups 10-meter skip => 10-meter broad jumps Game: 3:00-5:00 Tarzan rope swings
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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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