Week of 12/9/19

Tuesday

KIDS: 5pm
SKILL: 
DB Cleans
WOD:
AMRAP in 8 minutes
Shuttle Runs (10)
5 Burpees
10 DB Hang Power Cleans
15 Deadbugs
GAME: Fitness Musical Chairs

TEENS: 7pm
STRENGTH: Hang Power Cleans (1s)
WOD:
3 Rounds of:
Row 2oom
10 Deadlifts
10 Hang Power Cleans
10 Shoulder to Overhead
10 Front Squats
20 Banded Deadbugs

Thursday

KIDS: 5pm
SKILL: DB Thrusters
WOD:
4×30 seconds at each:
DB Thrusters
Plank
Jump Rope
Monkey Hangs
GAME: CFG Board Game

TEENS: 7pm
STRENGTH: Shoulder Press (1s)
WOD:
AMRAP in 15 mins:
Suicide Turf Run
2 Burpees
2 DB Push Press
2 Box Jumps
Suicide Turf Run
4 Burpees
4 DB Push Press
4 Box Jumps
Suicide Turf Run
6 Burpees
6 DB Push Press
6 Box Jumps
Suicide Turf Run
*continue to increase by 2 reps each round
30 second Plank (right side, front, left side)-rotate each round

Saturday

KIDS: 10am
SKILL:
KB Swings
WOD:
3 Rounds of:
Suicide Turf Run
10 KB Swings
10 Goblet Squats
15 Ab Mat Sit Ups
GAME: Card Sharks

TEENS: 11 am
STRENGTH: Pull Ups(1s)
WOD:
For Time with a Partner:
200 Jump Rope Skips (each)
80 Overhead Walking Lunges (40 each)
60 KB Swings (30 each)
40 Partner Sit Ups (each)
20 Partner Push Ups (each)
10 Lying Rope Climbs  (each)
20 Partner Push Ups (each)
40 Partner Sit Ups (each)
60 KB Swings (30 each)
80 Overhead Walking Lunges (40 each)
200 Jump Rope Skips (each)