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!