Pups:

warm up:

run 50m=> back pedal 25m=> 8 air squats SLOW=> 4 burpees=> 5 KtE

WOD:

5 RFT:

run 100m

5 Push Press ( PVC- 15#)

10 ab mat sit ups

Skill Work / Cool Down:

Headstands

GAME/ Homework

Buttercups:

warm up:

run 15m=> 5 dot drills=>run 15m backward

WOD:

AMRAP:

Jump Rope 10 su

5 supermans to bananas

GAME:  Farmers and Lumberjacks

Pups:

warm up:

10 Good Mornings=> 5 air squats=> 4 super mans to v-ups=> hurdle hops to box jump

WOD:

Run 200m

*rest the time it took you

Run 400m

*rest the time it took you

Run 800

Skill Work/ Cool Down

scorpion holds x2 both sides

Game and Homework

Buttercups:

warm up:

3x

Agility Ladder=> 2 monkey hangs=> 8 ab~mat sit ups

WOD:

3x

Indian Run 200m

*rest time it takes to complete

Game!!!

Pups:

warm up:

3x

30 sec Jump Rope=> 10 V-ups=> 30 sec Jump Rope => 10 supermans

WOD:

8 minutes

*on the minute

odd minute  Row for Calories

even minute 5 Push Ups/ 5 Air Squats

Skill Work:

PVC Hang Squat Cleans

GAME/ Homework

Buttercups:

Warm up:

Fishy Game ( Row for 4 minutes)

WOD:

10 min AMRAP:

Station 1:  8 K2E

Station 2:  8 Burpees

Station 3:  8 Throwdowns

Station 4:  8 front squats ( unloaded)

GAME!

Pups:

warm up:

2:00  Mobility ( foam roller and lacrosse ball)

3 broad jumps=> 5 single leg line hop=> 5 single (other leg) line hop=> bear crawl U formation=> 10 jumping jacks=> run 200m

WOD:

5 RFT

run 100m

4 burpee hurdle hop

8 KBS

Skill/ cool down

Bergner Warm up to the Clean

Game/ Homework/ Snack

Buttercups:

warm up:

5:00 HulaHoop Fun & Jump Rope Tabata

WOD:

3 RFT:

4 lateral hurdle hops

4 knees to elbows

run 50m

Game & Snack

Buttercups

4.22.13

Pups:

warm up:

3-5:00 of Mobility & Stretching (“Girls on the Run Race this weekend..lets get them ready)

group 400 m run

WOD:

3x 5:00 AMRAP  rest 2:00 in between

6 pull ups

6 burpees

6 T2B

6 squats

Skill work/ cool down

DSDS ~ working on the clean with focus on the Drop

Game and Homework

Buttercups:

warm up:

2 forward rolls=> 10 squats=> bear crawl=> 10 jumping jacks=> 50m run

WOD:

5:00 AMRAP

3 monkey hangs

3 burpees

3 knees to waist

3 squats

Game & Snack

Pups:

4.17.13

Warm up:

2x

2:00 jump rope

run 100m

WOD:

10:00 AMRAP

3 Deadlifts  (sandbags)

run 50m

6 shoulder press ( 10#-15#)

run 50m

12 Rocket Hops

Skill/ Cool Down

DSDS with focus on shrug & drop

GAME/ Homework/ Snacks

Buttercups:

warm up:

2x

1:00 jump rope

run 50m

WOD:

AMRAP (choices choice)

3 Deadlifts ( 6-10# medball)

run 25m

6 shoulder press (unloaded)

run 25m

12 kick ups on box (tap toes)

GAME & Snacks