Friday, August 8 WOD - LAST DAY OF THE SUMMER PROGRAM!!

We had a group from out of town stop by today. You guys all did an excellent job and it was great to have you here. Enjoy the rest of your vacation and feel free to stop by any time!!

7:00 and 9:00

Speed and Agility Work, then....

Main WOD

Team Work- As a team complete:

10 Bear Crawl Laps

50 Hindu Push-ups

75 Plate Squats or 100 Overhead Squats

150 Lunge Walk Steps

75 Sit-ups

10 Crab Walk Laps

6-9 Years Old:

Games and Warm-up Drills, then....

Main WOD:

Use a PVC and do 10-8-6-4-2- Rep rounds of (Rest between rounds):

Front Squats

Press

Push Press

Deadlift

Overhead Squats

11:00 Group

Speed and agility Drills, then....

Main WOD:

3 Rounds of:

Run 200 meters

5 Burpees

10 Push Presses

15 Box Jumps

20 DB Swings

Wednesday, August 6 WOD

Sam has been Woking Hard and has Definately made a lot of Progress This Summer.....Great Job!!

Mixed Up the WODS a little Today!!

9:00 Group (11-14):

Agility Drills, Then...

Main WOD- a Mixture of:

Trap Bar Farmers Walk

Bear Crawls

Overhead Plate Walks

Finished Up with some Pull-ups and Back Extensions

10:00 Group (6-9)

Main WOD:

Minute Ladders (1 rep of each the first min, 2 mins of each the 2nd min, etc) of:

Burpees/Sit-ups/Squat or Overhead Squats

We got up to the 6 minute mark and then worked our way back down to 1

We also Played a lot of the "Stick Foot Tap Game"

11:00 Group (11-14)

Agility Drills, then....

2 Person Team WOD of:

10 White Line Laps of Bear Crawls

50 Hindu Push-ups

75 Plate Zercher Squats

150 Walking Lunge Steps

75 Sit-ups

10 White Line Laps of Crab Walks

Teens:

Strength- Back Squats/Pull-ups

Conditioning- As many Rounds in 15 Mins of:

5 Man Makers

5 Jumping Sit-ups

Run 1 Lap

Monday, August 4 WOD

Check out what these STUDS did today in the Teen Class.....They Crushed it Today!!

11-14 Years Old:

Deadlift Practice: Worked Up to a few relatively hard sets w/ good form, then....

WOD

As Many Rounds in 15 mins of:

5 DB ManMakers

5 Jumping Sit-ups

Run 1 Lap

6-9 Years Old

Practiced L-Sits and Handstands (We're Getting Good!!)

Main WOD

As Many Rounds in 10 Mins of:

5 PVC/DB ManMakers

5 Jumping Sit-ups

Run between 50-150 meters

Teens

Strength: Deadlifts

Conditioning: 3 Person Team WOD (1 Person goes at a time, must complete all reps of an exercise before moving to next exercise)

60 Ring Dips

75 Wall Ball Shots

100 Burpees

125 Swings

Each Person Runs a Lap

Jake, Mark and Daniel Did this in: 17:40

Friday, August 1 WOD

Here is Brett Showing Some Blazing Speed Jumping Rope. Brett has been working pretty hard lately.....Great Job!!!!

Here is Jeff being stretched......Now this is funny to watch!! Better win that competition next time!!!!

11-14 Years Old: Speed and Agility Drills, then....

Main WOD:

3 Rounds of: Run 400 meters/21 DB Swings/12 Push-ups

6-9 Years Old:

3 Rounds of: Run 100-200 meters/21 Swings/12 Push-ups or Static Push-up Hold

Teens:

Strength: Back Squat/Pull-ups

Conditioning: 3 Rounds of: Run 400 meters/21 Swings/12 Push-ups