Workouts


Teen: Friday, October 31, 2014

Teen Warm-Up: 3x or 5:00 Handstand walk or bear crawl gymkhana => forward roll => => 15-second passive hang => cartwheel => 15-second active hang => precision jump => speed ladder => 3 broad jumps Skill: Dip – focus on safe shoulder position (external rotation)
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Preteen: Friday, October 31, 2014

Preteen Warm-Up: 3x or 5:00 Bear crawl obstacle course => forward roll => => 10-second bar hang => cartwheel => precision jump => speed ladder => 3 broad jumps Skill: Dip – focus on safe shoulders in support position WOD: 8:00-10:00 AMRAP 4 bar dips or 6 push-ups
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Elementary: Friday, October 31, 2014

Elementary   Warm-Up: 3:00-5:00 Pumpkin or medicine ball shuttle relays Focus: Dip-Shrug-Drop-Stand (DSDS) w/pumpkins for those experienced kids who are ready for light loads WOD: 8:00-10:00 AMRAP 6 DSDS, unloaded or w/pumpkin or medicine ball 6 burpee-pumpkin jump-over 6 squats, unlo
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Preschool: Friday, October 31, 2014

Preschool Focus: Angry gorilla – straight arms and flat back Warm-Up: 3:00-5:00 Witch Tag – Kids evade the witch (trainer) WOD: 3:00-5:00 AMRAP Forward roll => broad jump => inchworm 3 burpees => 5-meter skip 3 Oompa Loompas => 3 presses, unloaded => angry gorilla Game:
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Weekly Cognitive WOD: 10/27/14-11/2/14

Language Arts: Word Development Warm-Up: Tabata jump rope Focus: Dip-shrug-drop-stand (DSDS) – emphasis on shrug WOD: 4 x 2:00 stations Station 1 – DSDS, unloaded-10# medicine ball Station 2 – burpees Station 3 – push-ups Station 4 – squats Game: Tongue Twister – Assemble kids i
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