by CFS | Aug 13, 2018 | Kids & Teens WOD
Warm-Up 7-6-5-4-3-2-1 Reps Monkey hangs Squats WOD prep Dead lift WOD EMOM 7 5 Air Squats 6 Donkey Kicks 4 Pistols Post WOD: Game:Crab Walk Medball Race EQUIPMENT/PROP REQUIREMENTS 2 medicine balls (light) 2 cones Chalk or tape to mark the floor DESCRIPTION OF...
by CFS | Aug 12, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep 10m Axle bar farmers carry. Work to a heavy carry. WOD AMRAP 7 6 Pull-ups 6 Burpees over the bar 12 double unders or 24 single unders. Kids 8-10 6 Pull-ups 6 Burpee over the bar 6 Tuck jumps Post WOD:...
by CFS | Aug 9, 2018 | Kids & Teens WOD
Warm-Up Row 500 m Mixed Tabata Let Teens Choose Movements WOD prep Dumbbell Thruster WOD AMRAP 7 Ascending by 1s Dumbbell Thrusters Burpee Box Jump Overs Post WOD: Push Jerk Spend 10 Minutes working to a 2 Rep...
by CFS | Aug 9, 2018 | Kids & Teens WOD
Warm-Up 3 Rounds 1 Shuttle run (5-10-15 yds) 5 Push ups 10 Jumping Jacks 5 Squats Pre WOD Skill work: Hanging knee ups: Suspended from a low pull up bar, tuck your chin and try to bring knees and forehead as close together as possible. WOD Partner AMRAP 10: 5 Med Ball...
by CFS | Aug 8, 2018 | Kids & Teens WOD
Warm-Up 1 Minute Each: Shuttle Run Plank Duck Walk Inch Worm Super Slow Squats Toes to Bar WOD prep Dowel Squat Snatch WOD 50 Double Unders 5 Squat Snatch 50 Double Unders 4 Squat Snatch 50 Double Unders 3 Squat Snatch 50 Double Unders 2 Squat Snatch Post WOD:...
by CFS | Aug 6, 2018 | Kids & Teens WOD
Warm-Up Follow the Leader: Athletes take turns leading the group around a designated space performing movements of their choice. Set guidelines regarding which equipment (if any) they can touch. 1 min time limit per leader is recommended. WOD prep Flexed arm hang:...
by CFS | Aug 6, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Hammer and stone practice. WOD 3 rounds 5 Station rotation. 1 minute max cal bike or burpees 30 seconds rest 1 minute max sledge hammer tire hits or slam balls 30 seconds rest 1 minute max stone to shoulder (AHAP) or heavy medball...
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