Term 4 Week 7 Warm-Up/Skill – 3x or 5:00 5 perfect squats => 5 burpees => 5 perfect squats => 2 forward rolls => bear crawl => 2 forward rolls => basic dot drill x 10 => 3 broad jumps WOD: 15:00 AMRAP 7 push presses, 100-meter run 7 overhead squats/front squats 100-meter run Skill: [...]
Term 4 Week 6 Skill: 3x or 5:00 10 second bar hang => 10 star jumps => 3 broad jumps => 10 squat jumps => 10m bear crawl WOD: 5 rounds of: 12 Deadlift 21 boxjumps Skill: 3x 1:00-2:00 plank 30sec Handstand Hold Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If [...]
Term 4 Week 6 Skill: 3x or 5:00 2 wall walks => 20 side to side hops => 10 squats => 10 second bar hold => 5 push-ups WOD: 20 Kettlebell Swings 20 Sit-ups 15 Kettlebell Swings 15 Sit-ups 10 Kettlebell Swings 10 Sit-ups 5 Kettlebell Swings 5 Sit-ups Rest 3 Minutes Then; Skill: 3 [...]
Term 4 Week 5 Skill: 3x or 5:00 2 wall walks => 20 side to side hops => 10 squats => 10 second bar hold => 5 push-ups WOD: 3 Rounds 1 Mintue Stations Box jumps Burpees KB Swings Push press Row Skill: Toes to Bar Practice Monday Kids Class @ 5pm Wednesday Kids Class [...]
Term 4 Week 5 Skill: 3x or 5:00 10m Bear crawl => 20 mountain climbers => 15 tuck jumps => 10m commando crawl => 1 forward roll WOD: 5 Rounds 12 deadlifts 12 overhead Squats 12 pull-ups Skill: 5:00-10:00 Bar holds Monkey holds Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you [...]
Term 4 Week 4 Skill: 3x or 5:00 20 second bar hold => 5 broad jumps => 2 wall walks => 10 side to side hops => 5 squat jumps WOD: 4 Mins AMRAP 10 pull-ups 10 thrusters Rest 2 mins 5 mins AMRAP 8 pull-ups 8 front squats 8 push press Rest 2 mins [...]