Workouts


Teen: Wednesday, July 23, 2014

Teen Warm-Up: 3x or 5:00 Handstand walk or bear crawl => 5 perfect squats => 30 seconds in the bottom of the squat => 10 jumping jacks => Spiderman stretch => 5 push-ups => 4 monkey hangs => pigeon stretch => 3 broad jumps Skill: Thruster; focus on control in t
Read More

Preteen: Wednesday, July 23, 2014

Preteen Warm-Up: 3x or 5:00 Bear crawl => 5 perfect squats => 10-15 seconds in the bottom of the squat => 10 jumping jacks => 2 forward rolls => 3 push-ups => 4 monkey hangs => 2 broad jumps Skill: Thruster; focus on chest up in squat portion WOD: 15-12-9 Thruster
Read More

Elementary: Wednesday, July 23, 2014

Elementary   Warm-Up: 5:00 200-meter run Rest 1:00, repeat Focus: Thruster; focus on front squat-to-press elbow transition WOD: 15-12-9 Thrusters, unloaded-8# dumbbells Mountain climbers Game: 5:00-10:00 Max Stack – Using soft but sturdy items like small crash mats or martial arts pad
Read More

Preschool: Wednesday, July 23, 2014

Preschool Focus: 2:00-3:00 Laser elbows Warm-Up: 3:00-5:00 Freeze tag WOD: 3:00-5:00 AMRAP 3 laser elbows => 3 super-slow squats => 3 push-up-the-sky presses Obstacle course—hop, skip, crawl, and jump around, through, up, and over Game: 3:00-5:00 Sharks and Minnows
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