WOD Kids & Teens Thursday 3/28/19

by | Mar 27, 2019 | Kids & Teens WOD

Warm-up: 3 Rounds 1 Hanstand roll out -> 5 Dot drills -> 10 yd Lunge walk -> 5 Burpees WOD Prep: Shoulder Press Heel Balance drill: Standing with toes hanging off a plate, perform a shoulder press. Try to keep toes off the ground! Increase the challenge by...

WOD Kids & Teens Wednesday 3/27/19

by | Mar 26, 2019 | Kids & Teens WOD

Warm-Up : Mixed Tabata of Sit Ups Push Ups Jumping Squats Toes to Bar Row 500m WOD prep Pull Ups WOD Helen 3 Rounds of Run 400m 21 Kettle Bell Swings 12 Pull Ups Post WOD: Mobility or game coach’s...

WOD Kids & Teens Monday 3/25/19

by | Mar 25, 2019 | Kids & Teens WOD

Warm-Up Coach’s Choice WOD prep Overhead Walking Lunges Build to a heavy 10 WOD AMRAP 12 10 Overhead plate Lunges 5 right/ 5 left 8 Toe 2 Bar or knees to 90 6 Burpee box jumps at 12 minute mark 200 single unders or 100 double unders Post WOD Game coach’s...

WOD Kids & Teens Satuday 3/23/19

by | Mar 22, 2019 | Kids & Teens WOD

Warm-Up 10 Plank Ups—> Cartwheel 10m 10 Squats—> Lunge Walk 10m 10 Push Ups—> Hurdle Over/Under 10m 10 Box Jumps—> Single Leg Hop 20′ WOD prep Dumbbell Push Press WOD 5 Rounds for time of 10 Sit Ups 10 m Dumbbell Lunge 10 Dumbbell Push Press 10 m Dumbbell...

WOD Kids Thursday 3/21/19

by | Mar 21, 2019 | Kids & Teens WOD

Warm-Up Farmers & Lumberjacks: Spread a bunch of tall traffic cones (trees) around the workout space. Assign half the class to be Farmers, who work to keep the cones upright (plant trees) and the other half of the class to be Lumberjacks who tip over the cones...

WOD Kids & Teens Wednesday 3/20/19

by | Mar 20, 2019 | Kids & Teens WOD

Warm-Up Running skills & drills WOD prep TGU Thruster WOD Kids 800 m run for time. Teens 1 mile run for time. Then 5 sets of 4 TGU’s Rest 90 seconds to 2 minutes between sets. Increase weight if possible with good form. Post WOD: Foam roll quads, kettlebell...