Workouts


Teen: Thursday, October 23, 2014

Teen Warm-Up: 3x or 5:00 Handstand hold/attempt => forward roll => handstand walk or bear crawl => 6 one-legged broad jumps, alternating legs => 10 squats => speed ladder => 15-second passive bar hang => 15-second active bar hang => 25-meter high knees => 25
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Preteen: Thursday, October 23, 2014

Preteen Warm-Up: 3x or 5:00 Handstand attempt => forward roll => bear crawl => 4 one-legged broad jumps, alternating legs => 10 squats => speed ladder => 10-second passive bar hang => 10-second active bar hang => 25-meter high knees => 25-meter pocket kicker
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Elementary: Thursday, October 23, 2014

Elementary   Warm-Up: 3x or 5:00 Forward roll => bear crawl => 2 broad jumps => 5 super-slow squats => speed ladder => 10-second bar hang => 25-meter high knees => 25-meter pocket kickers Focus: Dip-Shrug-Drop-Stand WOD: 4-5 rounds 100-meter row 6 one-arm hang dum
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Preschool: Thursday, October 23, 2014

Preschool Focus: Oompa Loompa Warm-Up: 3:00-5:00 Hopscotch pass => throw and retrieve ball => hopscotch pass => kick and retrieve ball WOD: 3:00-5:00 AMRAP 5-meter Oompa Loompa walk => forward roll => broad jump 5-meter giant steps => 3 super-slow squats 10-meter cra
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Weekly Cognitive WOD: 10/20/14-10/26/14

Math: Sorting Warm-Up: Medicine Ball Clean the House – Fill one side of your work area with medicine balls of varying weights and line up children shoulder to shoulder on the opposite side. On trainer “Go,” kids run to “clean” up the items and carry them to the opposite side of the wo
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