Week of 5/22/17

Tuesday

KIDS: 5pm
SKILL: Deadlifts
WOD:
Complete with a Partner for Time:
Row 800m
70 KB Swings
60 KB Deadlifts
40 Ab Mat Sit Ups
30 Burpees over your partner
GAME: Fitness Hot Potato
TEENS: 7pm
STRENGTH: Tire Flips
WOD:
3 mins at each for reps:
Wall Balls
Row (calories)
Ab Mat Sit Ups
Burpees to plate

Thursday

KIDS: 5pm
SKILL: Med Ball Clean and Slams
WOD:
AMRAP in 6 minutes of:
3 Med Ball Clean and Slams
3 Med Ball Sit Ups
6 Med Ball Clean and Slams
6 Med Ball Sit Ups
9 Med Ball Clean and Slams
9 Med Ball Sit Ups
(continue sequence until time is up)
GAME: CFG Bingo

TEENS: 7pm
STRENGTH: Clean and Jerk Drills
WOD:
AMRAP in 15 mins:
Run 200m
8 Hurdle Jumps
10 Heavy Swings
12 Push Ups

Saturday

KIDS: 10:30am
SKILL: Pull Ups
WOD:
“Kids Murph”
Run 4oom
30 Pull up/ Ring Rows
50 Push Ups
70 Squats
Run 4oom
GAME: Pizza Man

TEENS: 11am
STRENGTH: Pull Ups
WOD:
“Teens Murph”
Complete with a partner:
Run 800m (each)
100 Pull Ups/Ring Rows
200 Push Ups
300 Squats
Run 800m (each)