Teen: Saturday, July 26, 2014

Teen Warm-Up: 3x or 5:00 10 PVC pass-throughs => 10 squats => handstand walk or bear crawl => 5 push-ups => 3 strict pull-ups or monkey hangs => 5 hollow rocks => 10 one-legged forward-backward hops, each leg => 100-meter run Skill: Overhead squat; focus on should
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Preteen: Saturday, July 26, 2014

Preteen Warm-Up: 3x or 5:00 10 PVC pass-throughs => 5 perfect squats => handstand walk or bear crawl => 3 push-ups => 2 strict pull-ups or monkey hangs => 5 hollow rocks => 10 one-legged forward-backward hops, each leg => 100-meter run Skill: Overhead squat; focus
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Elementary: Saturday, July 26, 2014

Elementary   Warm-Up: 3x or 5:00 10 arm circles forward and backward => 5 super-slow squats => bear crawl => 3 push-ups => 4 monkey hangs => 3 hollow rocks => 5 one-legged forward-backward hops, each leg => 50-meter run Focus: Front squat; focus on laser beam elbo
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Preschool: Saturday, July 26, 2014

Preschool Focus: Squat; focus on finding the hips and pushing them back first Warm-Up: 3:00-5:00 Animal walk tag WOD: 3:00-5:00 AMRAP 5-meter skip => 5 super-slow squats Forward roll => 5-meter hop => 5 jumping jacks 3 broad jumps Game: 3:00-5:00 Squat Potato – Following the
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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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