4.15.13

Pups & Buttercups

WOD:

Coaches Choice

4.10.13

Pups:

Warm up:

5:00 of:

3 Bear Crawl U formation=> run 50m=> run 50m backpedal

Skill:

The Clean aka “DSDS”

D= DIP  (this week focus on “dipping” for power! )

S= Shrug (introduce the shrug)

D= Drop

S= Stand

WOD:

CFOIB Baseball

Team A vs. Team B

Home Plate:  1 straddle roll => broad jumps to 1st base:  5 jumping air squats=> walking lunges to 2nd base:  10 box or tire jumps=> alligator crawl to 3rd base: 8 v-ups=> roving planks to Home plate to repeat AMRepsAP in amount of time (coaches choice).

*Each person keeps tally of individual reps to add at the end to their team’s total.

Game & HW ( read for 15 minutes)

Buttercups

Same as above but coach will scale as needed!

Walk on those hands Addi!

Pups:

Warm up:

3x

200m run

*rest in between the time it took to complete 200m

WOD:

“FGB”  CFOIB Kid Style

3 1:00 minute stations of each:

For Reps:

1)  PushPress (PVC-15#)

2)  Box Jumps

3)  Burpees

*start the clock and rotate through stations for all out effort for 1:00. Quickly move to each station for max reps.  Rest 1:00 between rounds.  Total rounds 3!

Skill:

Breaking down the clean DSDS

D= DIP

work on the perfect power of the dip

GAME & Homework

Cups:

Warm up:

Farmers & Lumberjacks

WOD:

AMRAP in given amount of time

1 Forward roll

5 Burpees

10 Tire Jumps

run 100m

Skill:

The Clean with focus on the “Dip”

*play puppeteer and be the perfect puppet with a perfect dip!

GAME and Snack

Addi ~ HS hold for count of " 1 CFOIB, 2 CFOIB, and 3 CFOIB"

3.27.13

Pups:  

Warm up:  

1-2 min of  Mobility (Coaches Choice)

3 Relay Races of:

Bear Crawl

Broad Jump

*Pups Choice

WOD:

10!

dips (on box or bar)

push press (unweighted-weighted PVC-11#)

*use weight only after showing perfect form

Skill:

Partner Handstad Walks

Game & Snack (Homework too)

Buttercups:

Warm up:

2x

log rolls=> bear crawl thru cones=>run to dots= 3 dot drills

WOD:

AMRAP (choice decides the time)

run 50 m

3 jump to support (hold on bar 2 sec)

1 cartwheel

Game Time

Pups:

3.25.13

Warm Up:

1-2 minutes of Mobility ( Coach’s Choice)

2x

Monkey Hang Holds (5-10 sec)=> high skip 40m=> sprint back 40m=> high knees 40m=sprint back 40m

WOD:

Chipper Fun:

run 200m

10 tire jumps

10 MB DL

10 MB FS

10 ab mat sit ups

10 supermans

10 Burpees

10 walking lunges

run 200m

Skill Work:

10 wall walk up or Handstand Holds for count (1 CFOIB, 2 CFOIB…and so on)

*post who holds the longest

Game and Snacks (work on HW for remainder of time)

Buttercups:

Warm up:

3x

3 plate hops=> bear crawl thru cones=> 3 air squats

WOD:

For Time

8 box jumps

run 100m

7 box jumps

run 100m

6,5,4,3,2,1…

Games and Snacks!

March Skill Focus:

Handstand Holds & Handstand Walks

Pups:

Warm up:

Start with to prepare your mind for your workout:

“Mountain Pose”  (standing with Super Hero posture, feet jumping stance, palms forward facing):  Hold for three deep cleansing breaths

3:00 or 3x

5 grasshoppers=> 3 broad jumps=> sprint 25m=> 5 hollow rocks

WOD:

4 RFT

Roving Planks ( across cones or mats)

3 jump to support (2 sec holds)

1 cartwheel

run 50m

Skill:

Partner wheel barrel walks

Game:

Farmers & Lumberjacks

Buttercups:

Warm up:

“Reverse Limbo”

(start with bar low:  army crawl or jump overs ok)

WOD:

AMRAP ( Coaches Choice)

Run 50m

Back pedal 25m

3  hand release push ups

Game:  Farmers & Lumberjacks