Workouts


Teen: Monday, November 24, 2014

Teen Warm-Up: 3x or 5:00 Handstand hold/attempt => handstand walk or bear crawl => 3 cartwheels => Spiderman stretch => 10 one-legged side-to-side hops, each leg => pigeon stretch => speed ladder => 30 seconds in the bottom of the squat Skill: Hang power clean; fo
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Preteen: Monday, November 24, 2014

Preteen Warm-Up: 3x or 5:00 Handstand hold/attempt => bear crawl => 2 cartwheels => 10 one-legged side-to-side hops, each leg => speed ladder => 10-15 seconds in the bottom of the squat Skill: Hang power clean – focus on straight arms WOD: 5 rounds 3 wall walk-ups
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Elementary: Monday, November 24, 2014

Elementary   Warm-Up: 3x or 5:00 Bear crawl => cartwheel => 10 one-legged side-to-side hops, each leg => speed ladder => 5-10 seconds in the bottom of the squat Focus: Hang power clean – focus on dip shrug with straight arms WOD: 6:00-8:00 AMRAP 3 wall walk-ups 5 han
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Preschool: Monday, November 24, 2014

Preschool Focus: Clean – focus on Oompa Loompa Warm-Up: 3:00 Musical hops, skips, and jumps WOD: 3:00-5:00 AMRAP 5 jumping jacks => forward roll 5 Oompa Loompas => 5-meter giant steps 5 super-slow squats Game: 3:00-5:00 Plank races
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Weekly Cognitive WOD: 11/10/14-11/16/14

Math: Adding, Subtracting, Multiplying or Dividing Numbers Warm-Up: Inchworm Relay Focus: Wall ball shots – focus on proper shot technique versus basketball shot technique WOD: Partner workout – 6:00 AMRAP Partner A – 10 wall ball shots, 4#-10# Partner B – plank hold Switch after Part
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