Workouts


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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Weekly Cognitive WOD – 7/28/2014-8/2/2014

Cognitive – Math Literacy: Drill & Practice Warm-Up: Freeze tag using different movements (eg, running, bear crawl, high-knee skipping) Focus: Pull-ups; focus on static arch (“Superman”) and static hollow on pull-up bar WOD: “Cindy” 2 x 3:00 AMRAPs, with 2:00 rest between 5 pull-u
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