Week of 5/21/18

Tuesday

KIDS: 5pm
SKILL: DB Walking Lunges
WOD: 4 x 30 seconds at each
DB Cleans
DB Walking Lunges
Jump Rope
Burpees
GAME: CFG Jenga

TEENS: 7pm
STRENGTH: Clean and Jerk (80% 2 sets of 5 reps)
WOD: 4 x 1 minute at each
Handstands/ Wall Walks
Rowing
DB Shoulder to Overhead
DB Walking Lunges

Thursday

KIDS: 5pm
SKILL: KB Swings
WOD:
15-12-9-6-3
KB Swings
Hurdle Jumps
Sit Ups
Run 40 yd at each dash
GAME: CFG Board Game

TEENS: 7pm
STRENGTH: Deadlift- 3
WOD:
21-15-9
KB Swings
Box Jumps
Sit Ups
Run 40 yd at each dash

Saturday

KIDS: 10:30am
SKILL: Band Rows
WOD: Kids “Murph”
5 Rounds
Run 5 Turf Runs
10 Band Rows
15 Puh Ups
20 Squats
GAME: CFG Hangman

TEENS: 11:00am
STRENGTH: Shoulder Press- 3
WOD: Teens Partner “Murph”
Run 800m together
50 Pull Ups
100 Push Ups
150 Squats
Run 800m together
*Reps can be broken up any way