Week of 10/14/19

Tuesday

KIDS: 5pm
SKILL: 
KB Swings
WOD: 
3 rounds of:
Run 200m
10 KB Swing
15 Goblet Squats
20 Jumping Jacks
GAME: CFG Battleship

TEENS: 7pm
STRENGTH: Hang Power Snatch-3’s
WOD:
3 Rounds of:
20 DB Hang Snatch (10 per arm)
30 Plate Overhead Walking Lunges
40 Ab Mat Sit Ups
50 Jump Rope Skips

Thursday

KIDS: 5pm
SKILL: PVC Overhead Squats
WOD:
3 Rounds of:
Row 200m
5 Burpees
10 PVC Overhead Squats
15 Ab Mat Sit Ups

TEENS: 7pm
STRENGTH: Pull Ups- 3’s
WOD:
Teens Cindy:
AMRAP in 15 mins:
5 Pull Ups/Ring Rows
10 Push Ups
15 Squats

Saturday

KIDS: 10am
SKILL: Med Ball Cleans
WOD:
3x3o seconds at each:
Med Ball Cleans
Plank
Hurdle Jumps
Walking Lunges
GAME: Snowman Tag

TEENS: 11am
STRENGTH: Power Cleans- 2’s
WOD:
Partner WOD:
60 Hang Powers Cleans  (3 Burpees each if you drop the bar)
50 Push Ups
400m Run
30 Partner Sit Ups
200m Farmer’s Carry
Row 1000m