Week of 1/15/18

Tuesday

KIDS: 5pm
SKILL: Goblet Squats
WOD:
12-10-8-6-4-2 reps of:
Goblet Squats
Push Press
Ab Mat Sit Ups (x2)
GAME: Fitness Hot Potato

TEENS: 7pm
STRENGTH: Back Squat 1+
WOD:
AMRAP in 12 mins:
5 Hang Cleans
5 Front Squats
5 Shoulder to Overhead
70 Jump Rope Skips

Thursday

KIDS: 5pm
SKILL: Push Ups
WOD:
AMRAP in 8 mins:
Row 200m
5 Push Ups
10 Wall Balls
15 Hanging Knee Raises
GAME: Tic Tac Toe Relay

TEENS: 7pm
STRENGTH: Floor Press 1+
WOD:
For time:
Row 250m
10 Burpees
20 Ring Rows
30 One Arm Overhead KB Walking Lunges
40 Ab Mat Sit Ups
30 One Arm Overhead KB Walking Lunges
20 Ring Rows
10 Burpees
Row 250m

Saturday

KIDS: 10:30am
SKILL: Thrusters
WOD:
4 rounds of:
Suicide Turf Run
10 Thrusters
20 Mountain Climbers
30 Second Plank
GAME: Snowman Tag

TEENS: 11:00am
STRENGTH: Clean and Jerk (90%3 sets of 1 rep)
WOD:
4 rounds of:
Suicide Turf Run
10 Thrusters
20 Renegade Rows
30 second Plank