Tuesday 2009-12-29

1)Warm-up: Stretching and movement drills

2)Lifting skill: Thrusters

3)Workout:

Row 500M

Balance and gymnastic drills - headstand/ring work

Metcon:
Wallball/ring pullups/box jumps

4)Game: Fish Game

Tuesday 2009-12-22

1)Warm-up: Stretching and movement drills

2)Workout:

PFT

Row 250M

Squats x 20

Situps x 15

Pushups x 10

Pull-ups x 5

Balance and gymnastic drills - headstand/ring work

30 second rounds

Pull-up

Burpees

Situps

4)Game: Keep away

Tuesday 2009-12-15

1)Warm-up: Stretching and movement drills

2)Lifting skill: Shoulder Press/Push Press

(all 5 kids increased last month's PR by 5-10#!)

3)Workout:

Row 500M

Balance and gymnastic drills - headstand/ring work

Metcon:

Burpees/situps/ring-rows/wall-ball/DB shoulder press

Group 400M run

4)Game: Fish Game

Tuesday 2009-12-08



1)Warm-up: Stretching and movement drills


2)New skill: Front squat


3)Workout:


Row 500M


Balance and gymnastic drills - headstand


Metcon:


DB swings/jump rope/push-ups (teams)

(girls beat boys today!)


4)Game: Fish Game

Tuesday 2009-12-01

1)Warm-up: Stretching and movement drills

2)New skill: Deadlift

3)Workout:

Row 500M

Balance and gymnastic drills

Metcon: Squats/push-ups /Ring rows/Situps/Jump pullups

(30 seconds each exercise for 2 rounds)

Cone drills

4)Game: Fish Game

Tuesday 2009-11-24

1)Warm-up: Stretching and movement drills

2)New skill: Thruster

3)Workout:

Row 500M for time

Fran
Thrusters/Pull-ups
21-15-9

Tuesday 2009-11-17

1)Warm-up: Sprints, One leg hop, broad jump, crossovers, side steps

2)New skill: Shoulder Press

3)Workout:

Row 500M - for time

Pullups, front supports, skin-the-cat

Relay 40M sprints (7 per person)

4)Game: Fish Game (CB is current champ)