Week of 2/18/19

Tuesday

KIDS: 5pm
SKILL:
KB Swings
WOD:
4 x 30 Seconds at Each:
KB Swings
Monkey Hangs
Push Ups
Jump Rope
GAME: 
Birthday Boy Owen’s Choice!

TEENS: 7pm
STRENGTH:

Back Squat
3 x 85%
2 x 90% x 2 sets
WOD:
Tabata Mash Ups (8 rounds of each exercise)
1. Wall Balls & Ring Rows
2. Sit ups & Jump Rope
Rest 1 Minute between Tabatas

Thursday

KIDS: 5pm
SKILL:
Med Ball Cleans
WOD:
AMRAP in 8 minutes:
10 Med Ball Cleans
10 Slam Balls
10 Burpees
30 Second Plank Hold
GAME: Puzzle Relay

TEENS: 7pm
STRENGTH:
Bench Press
3 x 85%
2 x 90% x 2 sets
WOD:
AMRAP in 12 mins
10 DB Shoulder to Overhead
10 Walking Lunges
10 Renegade Rows
40 yrd Turf Sprint

Saturday

KIDS: 10:30am
SKILL:
KB Deadlift
WOD:
8 Min AMRAP:
10 KB Deadlifts
10 Push Ups
10 Walking Lunges
20 Mountain Climbers
GAME: CFG Board Game

TEENS: 11am
STRENGTH:
Deadlift
3 x 85%
2 x 90% x 2 sets
WOD:
4×1 minute at each:
Tire Flips
Rowing
Slam Balls