Plank holds and pull ups
Workout of the Day
Warm up: 1/2 Tabata Squat thrust
Skill Work: Practice cartwheels for 5 minutes
WOD: Team Workout
In teams of 3 or 4, complete 5 rounds of the following
All but one member starts in the plank position. The standing member does 3 Wall Ball, sets the ball in front of the person next to him, and then gets into plank. The ball moves down to the end of the line for each round. The team may rest all together but all members must be in plank for Wall Ball reps to count.
Game: End of Month: Kids Choice!
Overhead Squat Conga line
Workout of the Day
Warm up: _3 rounds or 5 min of:
15m Frog hops -> 15m Karioca -> 5 rolls of Superman-Hollow -> 3 Wall Ball -> Sprint 20m
Skill Work: 2 Rounds
3 Assisted HSPU
10 Knees to elbows
WOD: 7 Rounds
5 Burpee Wall ball
Run 100m
Game: End of Month: Kids Choice!
Sometimes the teachers like to play, too. Dragon Tails!
Workout of the Day
Warm up: 3 Rounds
30 sec Slim slide
30 sec Knees to elbows
Skill Work: Header relay
WOD: 2 Rounds
5 Wall Ball
15m Bear Crawl
5 Wall Ball
15m Frog hops
5 Wall Ball
5 Forward Rolls
5 Wall Ball
15m Roving plank
10 Pull ups
Game: Musical Medicine Balls
