WOD Kids & Teens Monday 7/29/19

Warm-Up Coach’s choice WOD prep Trap bar dead Lift Seated Dumbell Press Superset. Climb to a perfect 3.   3,3,3,3 (4 sets) *Rest 2 minutes between sets WOD: 21-15-9 reps of: KB deadlifts Box jumps *Every minute on the minute: 5 burpees Kids 8-10...

WOD Kids & Teens Monday 7/22/19

Warm-Up Coach’s choice WOD prep Trap bar dead Lift Seated Dumbell Press Superset. Climb to a perfect 4 4,4,4,4,4 (5 sets) *Rest 2 minutes between sets WOD 21-15-9 Air squats Russian Kettlebell swings Post WOD: Game or mobility, coach’s...

WOD Kids & Teens Monday 7/15/19

Warm-Up 10 Squats 10m Forward Rolls 10 Sit Ups 10m Walking lunges 10 Push Ups 10m Bear Crawl 10 Tuck Jumps 10m Hurdle Over step, Hurdle Under Step WOD prep Choose your squat Back or front squat. Build to a perfect 5 reps WOD AMRAP 7 6 Pull-ups 6 Burpees over the bar...

WOD Kids & Teens Monday 7/8/19

Warm-Up Coach’s choice WOD prep Choose your squat Back or front squat. Build to a perfect 5 reps WOD Tabata Battling Ropes Tabata Air squats Tabata bar hang Tabata sit-ups 32 rounds for teens (8 rounds each movement) 24 rounds for 8 to 11’s (6 rounds each...

WOD Kids & Teens Monday 7/1/19

Warm-Up: Coach’s choice WOD prep Back Squat to parallel. Use a medball or box to gauge the depth. 3,3,3,3,3 * Build-in weight On the 3 minutes(10 90 second rounds) (2 on a platform. similar strengths)Athlete 1 goes on the zero. Athlete 2 goes on the 90 seconds....

WOD Kids & Teens Saturday 6/29/19

Warm up: 3 Times through at a Warm Up Pace of: 1 20m Shuttle Run(10up & 10 back) 8 Push Ups 8 Squats 8 Tuck Jumps 8 Inch Worms WOD prep: Medball Clean WOD: AMRAP 8 10 Medicine Ball Cleans 10 Ball Facing Burpees 20 double unders or 40 single unders Post WOD: Max...

WOD Kids Thursday 6/27/19

Warm-Up Coach’s choice WOD prep Slamball carry and Hang power cleans WOD 3 Rounds For Time 100 ft slam ball carry 50 ft up/ 50 ft back 10 Hang power cleans 5 Burpees over the bar Post WOD: Game Coach’s choice...