by CFS | Apr 23, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Goblet Squats 5,5,5,5,5 Super set with monkey bar traverses. Over is 1 back is 2. 5,5,5,5,5 WOD Teams of 2 10 rounds (5 each athlete) 5 Sand bag front squats 20-m sandbag carry Athletes will complete the full round...
by CFS | Apr 22, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Front squat. Add weight each set if capable. 5,5,5,5,5 Super set with strict chin-ups. Add weight if capable. 2,2,2,2,2 WOD Teams of 2 10 rounds(5 each athlete) 5 Sand bag front squats 30m sandbag carry Athletes will complete the...
by CFS | Apr 19, 2019 | Kids & Teens WOD
Warm-Up: Mixed Tabata Have Kids Choose the Moves WOD prep: 5 to 7 “Perfect” movement Relay: Lets review all the movements we have practiced this year. Listen carefully when you get to the cone for which movement the trainer would like you to demonstrate. 8 + ...
by CFS | Apr 18, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Prep and practice the movements. WOD: 2 rounds for time 1000 m row 75 double unders or 150 singles 50 Calorie bike or 400 m run you choose 25 Slam balls (AHAP) Post WOD: Agile...
by CFS | Apr 18, 2019 | Kids & Teens WOD
Warm-Up: 3 Rounds 10 m Frog hop 5 Burpees 10 m Roving plank 10m zig zag side shuffle through the cones. WOD prep: Kettlebell dead lift WOD: AMRAP 10 5 Burpees over the ab-mat 5 DB push-press 5 Ab-mat sit-ups 5 Air Squats 5 Russian KB Swings Post WOD: Max Hang time on...
by CFS | Apr 17, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: With a 20 minute clock Teams of 2. One athlete works while the other rests. 800 m Then then @ the 5 minute mark AMRAP 15 (minute 5 to 20) 3 Power cleans 6 Hand release push-ups 9 Air Squats *Athletes will...
by CFS | Apr 15, 2019 | Kids & Teens WOD
Warm-Up 7-6-5-4-3-2-1 Reps Monkey hangs Squats WOD prep Kettlebell Dead lift WOD AMRAP 5 Air Squats 6 Donkey Kicks 2 Pistols Each Side Post WOD: Game:Crab Walk Medball Race EQUIPMENT/PROP REQUIREMENTS 2 medicine balls (light) 2 cones Chalk or tape to mark the floor...
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