by CFS | Jun 3, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Back squat. Build to a heavy 5 reps. Perform 5 sets on the 3 minutes with perfect form WOD: AMRAP 9 5 Burpees 10 DB shoulder push press 20 double unders or 40 singles 10 DB front rack lunges Post WOD: Game or mobility,...
by CFS | Jun 2, 2019 | News
Warm-Up: Coach’s choice WOD prep: Partners Tabata calorie row. 1 partner works while the other rests. 4 rounds each! Then prep the barbell to WOD weight. You should try to stay unbroken with your barbell movements. Adjust the loads as needed. WOD: “THE...
by CFS | Jun 1, 2019 | News
Warm-Up: Coach’s choice WOD prep: Bench Press/Strict pull-up superset on the 3 minutes for 5 sets. 10 8 6 4 2 *Add weight if capable on the pull-ups WOD: Chill Pill AMRAP 10 2 Wall balls (20,14) 2 Toes 2 Bar 4 Wall balls 4 Toes 2 Bar 6 Wall balls 6 Toes 2 Bar 8...
by CFS | Jun 1, 2019 | Kids & Teens WOD
Warm-Up Zombie Tag (https://www.playworks.org/r…/active-halloween-games-to-play/) WOD prep Russian Kettlebell swing WOD AMRAP 15 Teams of 2 you go I go 9 Russian Swings 9 Burpees 9 Box Jumps Post WOD GAME Kids...
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