Workouts


Teen: Tuesday, July 22, 2014

Teen Warm-Up: 3x or 5:00 Handstand hold/attempt => handstand walk or bear crawl => forward roll => alligator crawl => 10 one-legged side-to-side hops, each leg => precision jump => speed ladder => broad jump => 50-meter high-knee skip => 50-meter back pedal
Read More

Preteen: Tuesday, July 22, 2014

Preteen Warm-Up: 3x or 5:00 Handstand attempt => bear crawl => forward roll => alligator crawl => 10 one-legged side-to-side hops, each leg => broad jump => 50-meter high-knee skip => 50-meter back pedal Skill: Hang power clean; focus on dip and extension with str
Read More

Elementary: Tuesday, July 22, 2014

Elementary   Warm-Up: 3x or 5:00 Forward roll => alligator crawl => 5 one-legged side-to-side hops, each leg => broad jump => 25-meter high-knee skip => 25-meter side shuffle Focus: Hang power clean; focus on dip-shrug WOD: 6:00-8:00 AMRAP 5 power cleans, unloaded-8# du
Read More

Preschool: Tuesday, July 22, 2014

Preschool Focus: Oompa Loompa Warm-Up: 3:00 or 5:00 Animal crawl tag WOD: 3:00-5:00 AMRAP 3 Oompa Loompas => 5-meter skip 3 burpees => 5-meter bunny hop Scale the plyo-box mountain range Game: 3:00-5:00 Duck, Duck, Goose
Read More

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
Read More