Week of 9/18/17

Tuesday

KIDS: 5pm
SKILL: DB Rows
WOD:
8-10-12-10-8
DB Rows
Sit ups
Lunges
*Turf run between each set
GAME: Fitness Hot Potato

TEENS: 7pm
STRENGTH: Pull ups: 50% 10 x 5 sets
WOD:
30-20-10
Slam balls
KB Swings
Med ball twists
*Turf suicide at each dash

Thursday

KIDS: 5pm
SKILL: KB Deadlifts
WOD:
8 min AMRAP
5 KB Deadlifts
10 Frog Leg Sit Ups
15 Jump Squats
GAME: CFG Hangman

TEENS: 7pm
STRENGTH: Deadlift 50% 10×5
WOD:
AMRAP in 15 minutes
Row 200m
10 Push Ups
10 Goblet Squats

Saturday

KIDS: 10:30am
SKILL: Push Ups
WOD:
Rylee’s Birthday Workout!
4 x 30 sec stations
Push Ups
Wall Walks/Handstand Holds
Sit Ups
GAME: Birthday Girl’s Choice!

TEENS: 11:00am
STRENGTH: Floor Press 50% 10×5
WOD:
4 x 1 min stations
Plank
Burpees
Hurdle Jumps