August 1, 2015

Warm Up: Dodgeball

WOD:
4rds:
10 push press
20 lateral jumps

Post-WOD:
8x50ft sled drags
(4 front drag, 4 back drag)

July 29, 2015

Warm up: agility ladder, hurdle & speed drills

Skill: Pull ups

WOD: 10 min EMOM
Odd - 5 Overhead squats
Even - 3 pull-ups, 3 burpees

Post-WOD:
6x 100m sprints, 1min rest between bouts

July 25, 2015

Warm Up:
200m run
10 wall squats
10 shoulder pass throughs
10 push ups
10 good mornings
X3

Strength:
4x10 Back squat - 2min rest between sets

MetCon:
21-15-9
Power Clean
Burpees over the Bar

July 18, 2015

Warm Up:
Agility Ladder drills
Dynamic: burpee broad jumps, inch worm, walking lunges, bear crawls
10 push ups, 10 jumping ring dips

Strength/skill:
8min EMOM: 5 ring dips

MetCon:
4rds
10 push press
200m sandbag carry
*make sure to show them how to safely carry the sandbag over the shoulders*

July 11th, 2015

Warm Up:
1 min row
2x:
10 wall squats
10 ring rows
10 SPT

Strength:
5x3 Back Squat

WOD:
100Ft Farmer Carry

Then, 3RFT:
250m Row
10 pull ups
10 HSPU (scale: 3 wall walks)

100Ft Farmer Carry

July 4, 2015

Warm Up:
Suicide relays
Use different movements each round - running, backwards run, crab walks, duck walks, bear crawls, etc.
Spend a few minutes practicing/reviewing double unders after the warm up - a few kids are starting to get them but most are doing attempts.

Strength: Heavy single squat clean (15min)

MetCon:
21-15-9-6-3
Double Unders
Toes-to-bar