CFOIB Kids:

Warm up:

25 Jumping Stars=> agility ladder=>10 push ups=>8 switch lunges=> 6 air squats (slow)=> 4 grasshoppers=> 2 handstand holds

Shuttle Relay Race

Group jog 400m

Skill:

Being Inverted!!

handstands are the skill for today!

WOD:

AMRAP:  (coach will tell ya when to STOP)

1 Forward Roll to stand

run 25m

1 cartwheel

run 25m back pedal

1 wall walk

run 25m

CFOIB Kids:

Warm up:

2x

run 50m => 5 Burpees => run backpedal 50m => 10 air squats

Skill:

MB Cleans

(focus on speed and bottom of the squat)

WOD:

AMRAP:

10!

MB cleans (4#-10#)

partner “ball” toss ab mat sit ups

(use light weight ball)

GAME:  row fishy game or play Farmers & Lumbarjacks

Have A Happy Turkey Day!  

Pups:

warm up:  

“See the Mat, Do the Work”

skill:

MB Clean (pop & drop)

WOD:

AMRAP in …..(coaches choice)

25m shuttle run

10 DB Push Press  (2#DB- 10#DB)

5 MB cleans (4#-10#)

1 burpee MB hop

Cash Out:

25 V-ups

GAME & Snack

*last 15 min read or work on homework

Sidney, Regan & Addison faces say it all!

Jr. Varsity & Pups:

Warm up:  

Dynamic Group Warm up

Skill:

Front Squats

WOD:

Lil Fran

15-9-6

Thrusters (pvc- 15#)

Jumping Pull Ups

CASH OUT:

Game!  Farmers & Lumberjacks

Jr. Varsity:

warm up:

AMRAP in 4:00m

10 jumping stars

5 supermans

skill:

Deadlifts

WOD:

3 RFT:

10 medball DLs

200m run

5 burpees

GAME & read for 15 minutes

Pups:

warm up:

4:00 Fishy Row Game

skill:

agility ladder

WOD:

AMRAP in ……(coach’s choice)

run 100m

4 burpee hurdle jumps

8 jumping pull ups

Game & read for 15 min!