Month

July 2014

Teen: Friday, August 1, 2014

Teen Warm-Up: 3x or 5:00 5 perfect squats => 30 seconds in the bottom of the squat => handstand walk => 3 cartwheels => 10 vertical jumps => speed ladder => 100-meter run Skill: Proper midline stability when doing one-armed dumbbell movements WOD: Varsity: 15:00 AMRA
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Preteen: Friday, August 1, 2014

Preteen Warm-Up: 3x or 5:00 5 perfect squats => 10-15 seconds in the bottom of the squat => handstand attempt => 2 cartwheels => 10 vertical jumps => speed ladder => 100-meter run Skill: Proper midline stability when doing one-armed dumbbell movements WOD: 8:00-10:00
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Elementary: Friday, August 1, 2014

Elementary   Warm-Up: 3x or 5:00 5 super-slow squats => 5-10 seconds in the bottom of the squat => bear crawl => 2 cartwheels => 5 vertical jumps => 25-meter high-knee skip => 25-meter side shuffle Focus: Hang power cleans; focus on drop-stand, then put together with
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Preschool: Friday, August 1, 2014

Preschool Focus: Oompa Loompa Warm-Up: 2:00-3:00 Trainer-led Oompa Loompa dance around work area WOD: 3:00-5:00 AMRAP 3 super-slow squats => forward roll => bear crawl 3 Oompa Loompas => 3 push-up-the-sky presses 5-meter bunny hop=> 5-meter giant steps Game: 3:00-5:00 Musi
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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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Teen: Wednesday, July 30, 2014

Teen Warm-Up: 3x or 5:00 Handstand walk or bear crawl obstacle course => 10 jumping jacks => 5 pull-ups or monkey hangs => 10 one-legged side-to-side hops, each leg => speed ladder => 50-meter high-knee skip => 50-meter back pedal Skill: Kettlebell swing; focus on ne
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Preteen: Wednesday, July 30, 2014

Preteen Warm-Up: 3x or 5:00 Bear crawl obstacle course => 10 jumping jacks => 3 pull-ups or monkey hangs => 5 one-legged side-to-side hops, each leg => speed ladder => 50-meter high-knee skip => 50-meter back pedal Skill: Kettlebell swing; focus on safe back througho
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