Week of 1/20/2020

Tuesday

KIDS: 5pm
SKILL: 
KB Swings
WOD:
AMRAP in 8 minutes:
Row 200m
5 Burpees
10 KB Swings
15 Squats
30 Second Plank
GAMESnowman Tag

TEENS7pm
STRENGTH: Pull Ups 3s
WOD:
AMRAP in 15 mins:
10 Shuttle Runs
5 Pull Ups
10 Push Ups
15 Squats

Thursday

KIDS: 5pm
SKILL: DB Snatch
WOD:
Run 100m
Then
10-8-6-4-2 reps of:
DB Snatch (per arm)
Jumping Lunges
HR Push Ups
Then
Run 100m
GAME: CFG Board Game

TEENS: 7pm
STRENGTH: Back Squats 3s
WOD:
4×1 minute at each:
Bike
Plank (Rounds 1 & 2: 30 sec front, 30 sec walk ups, Round 3&4: 3o sec side L, 30 sec side R)
Goblet Squats
DB Push Press

Saturday

KIDS: 10am
SKILL:
Shoulder Press
WOD:
3×30 seconds at each:
Shoulder Press
Ab Mat Sit Ups
Weighted Step Ups
Jump Rope Skips
GAME: Fitness Hot Potato

TEENS: 11 am
STRENGTH: Deadlifts 1s
WOD:
4 Rounds:
Row 200m
40 yd Farmer’s Carry
5 Deadlift, Hang Power Clean, Shoulder to Overhead
10 Burpees over the bar
20 Ab Mat Sit Ups