HAPPY BIRTHDAY BRI!!!!!

BRI DOING WHAT SHE LOVES MOST - TURKISH GETUPS!!

(TEEN WOD)
Warm Up:
Med Ball Throws!

WOD:
In honor of Bri turning 13, today's WOD will include the numbers 4/30/20-10!

4 rounds of:
30 Sumo Deadlift High Pull or Ball Slam
20 Rolling Burpees
10 Dumbbell Thrusters
then finish with 13 Turkish Getups!

GAME TIME!!!

Rolling Burpees!

(Kids Wod)

Warm Up:

Medball work

Strength work:

Deadlift

WOD:

Amrap

Rolling Burpees

Deadlifts

Game!

AMRAP Baby! AMRAP.

(Teen Wod)

Warm Up:
Med ball work
- Leg throw x 10
- Side throw x 10 ea side
- Over head throw x 10 (seated)
- Laying down throw x 10

Strength work:
- Shoulder Press

WOD:
15 minute Amrap:
15 Wall Balls
10 Deadlifts

STRETCH!

Medball Musical Squats

(Kids Wod)
Warm Up:
Med ball work
- Side throws
- Overhead Throws

Strength work:
Front Squat

WOD:
Power Cleans 3 sets of 10
Supermans on medballs 3 sets of 30
Kettlebell swings 3 sets of 20

Game:
Medball Musical squats

MONDAY, April 26, 2010

(TEEN WOD)

WARM UP:
DJM and MEDBALL DRILLS:5 reps each (6#/10#)
-Leg kicks
-Overhead isolation throws
-Seated Rotation (L/R)
-Behind Throws (sitting)
-Shoulder Throws (Flat on back)

SKILL WORK:
Front Squat 5x5

WOD:
10 Power Cleans 5sets, 90 sec rest btw sets
30 Back extensions 5 sets, 60 sec rest btw sets
20 Kettle Bell Swings 5 sets, 30 sec rest btw sets

STRETCH:

Sounds like "Turkey" to me

Warm up :
Pushup Ladder x5
Pullup Ladder x5
Good Mornings x10

Skill Work:

Overhead Squats

WOD:
10 Turkish Getups 5R/5L
20 Box Jumps
10 Turkish Getups 5R/5L
20 Burpees
10 Turkish Getups 5R/5L
20 Sandbag Getups
10 Turkish Getups 5R/5L
20 Double unders (60 singles)
10 Turkish Getups 5R/5L

Doing some Pressing!!

Warm up:
Pull Up ladder up to 5
Push Up ladder up to 5

Strength Training:
Press

WOD:
3 Rounds
10 Deadlift
10 Switch Lunges
250 Row

Game!

Switch Lunges Rock!

Warm Up:

Pull Up Ladder to 5

Push Up Ladder to 5

'Good Mornings'

Strength Work:

Power Cleans

WOD:

2 Rounds for time:

400 Run

15 DeadLifts

15 Switch Lunges/leg

Rest 2 minutes

2 Rounds for time:

15 Switch Lunges/leg

15 DeadLifts

400m Run

STRETCH!

A Game Called "It!"

Warm Up:
2 Rounds:
5 Pull ups
5 Push ups
5 Squats

Strength Training:
Deadlift

WOD:
20 Lunges
20 Sit ups
15 Box Jumps
15 Supermans
15 Jump ropes
15 Burpees
5 Push ups

Game:
'It'

"Good Mornings"

Warm Up:
Pull Up Ladder to 5

Push Up Ladder to 5

10 "Good Mornings" with empty bar

Strength Training:

DeadLift

WOD:

70 Lunges

60 Sit ups

50 Box Jumps

40 back extensions

30 Double Unders

20 Push Ups

10 Burpees

Max Day!

Warm Up:
Obstacle course:
Bear crawl, agility ladder, run to road and back, agility ladder, hurdles, crab crawl

Strength Training:
Push Press

WOD:
Max broad jumps
Max jump rope
500 row for time
Handstand holds for time

Stretch!

Row and run!

Warm Up:
Crab Crawl, Agility Ladder, Run to tree and back, Agility Ladder, 5 hurdles


Strength Work:
Back Squat

WOD:
Max Push ups
Max Sit ups
250m Row
Shuttle Run


Game:
Gestures!

Max Push ups and Sumo Deadlifts!

Warm-Up:
Obstacle Course:
- Crab Crawl, Agility Ladder, Run to Road and Back to Agility Ladder, 5 hurdles, bear crawl

Strength Training:
Back Squat 5 sets of 3

WOD:
Max Sit Ups

4 Rounds:
10 Sumo Deadlift High Pull
400m run
15 Wall Balls to 10' line (14#,10#)
2 minute rest between rounds

Stretch!

Jumpin' high today!

Warm Up:
Obstacle Course
- Crab Crawl, agility ladder, run to tree and back, agility ladder, hurdles and dots.


Strength Training:
Thruster


WOD:
Max Squats
Vertical Jumps
Handstand Holds
Medball/weighted ball throws

Game:

So, What's Your Vertical?

Warm Up:
Obstacle course
- Crab crawl, agility ladder, run to road and back to 2nd agility ladder, hurdles and dots

Strength Training:
Hang Power Cleans

WOD:
Max Squats
Vertical Jump
HandStand Hold
Medball Throws

Stretch:

Flippin' Tires!

Warm Up:
10 Squats
10 Lunges ea leg with weight overhead
10 Superman's


Strength Training:
Thrusters

WOD:
AMRAP 12 minutes
6 Tire Flip
4 Jump in Jump out
2 Push Ups with feet on tire

Stretch

Tire Flips!

Warm Up:
10 Superman holds for 5 sec
10 Squats
10 Lunges

Strength Work:
Push Press

WOD:
AMRAP 7 minutes
10 Tire Flips and jumps in and out of the tire
5 Push Ups
Roll tire back to cone

Game:

Jumps and Swings!

Warm Up:

2 rounds

10 Lunges ea leg with 10/25# bumper overhead

10 Superman holds for 5 sec ea.

10 Squats

Strength Training:

Shoulder Press

WOD:

25 Box Jumps

25 Kettlebell Swings

20 Box Jumps

20 Kettlebell Swings

15 Box Jumps

15 Kettlebell Swings

10 Box Jumps

10 Kettlebell Swings

5 Box Jumps

5 Kettlebell Swings

Stretch:

Water Balloons!

WarmUp:
10 Superman holds for 5 sec.
10 Lunges ea leg
10 Squats

Agility Ladder

Strength Training:
Push Press

WOD:
Tabata Sit ups and Burpees

Game:
Water Balloon Game!!

Grace

Warm Up:
10 Superman holds for 5 sec. each
10 Squats
10 Lunges ea. leg with 10 lb bumper overhead

Strength Training:
Clean and Jerk

WOD:
"Grace"
30 Clean and Jerks for time
rest
Ab workout

Stretch:

Lucky Number 13 - David's Birthday WOD!!

David's last WOD before his Bday!!!
Warm Up:

10 GHD Sit ups

10 Wall Squats

10 Push Ups

Strength Training:

Deadlift

WOD:

1 Rope Climb then

13, 12, 11, 10, 9, 8,...

Double Unders

Abmat Sit Ups

1 Rope Climb

Stretch!

Happy Birthday David!!