20 Minute Amrap
7 Power Cleans 135/95
7 Burpees
200m Run
S1: 95/65
S2: 65/45
4 Sets (2 minute window)
200m Run
max push ups
Rx+: Vest 20/14
S1: 100m Run
AMRAP 15:
30 Double Unders
15 Deadlifts 225/155
30 Double Unders
15 Toes to Bar
Rx+: 275/185
S1: 185/135
S2: 135/95
For Time:
80/60 Calorie Row
set 1@ 65%
Set 2@ 75%
Set 3@ 80%
Followed by:
Every 2 Minutes 5 x 2 @ 85% (total of 10 Minutes)
4 x 6 Minute sets
Complete:
50 Wallballs 20/14
15 Burpee Box Jump Overs 24″/20
100 Double Unders
*each round will be scored for time
(rest w/ time remaining, Reps & weight can be adjusted so one may rest during the 6 minutes)
Rx+ 25/16
S1: 14/10, 10 BBJO 150 Singles
S2: 30 WB 10/8, 5 BBJO
All the kids including Terri and Grace introduce themselves and say 1 thing they are most excited about for this summer.
5 set x 50m Run (Rest 30sec/set)
– How to properly squat
– Proper core stabilization
– Watch for lumbar
destabilization (butt wink)
– Driving knees out
– Arms up while dropping into a
squat to help stablization
Grace* Demo each of these walks
GAME:
Musical Medicine Balls – Similar to musical chairs. Medicine balls are arranged in a circle/oval. As the music plays, all the kids will perform one of the following animal walks each round around the balls (Bear Crawl, Crab Walk, Duck Walk, Tiger Walk). When the music stops, each child must find a ball to squat on. A ball is removed from the circle every round. If a child doesn’t get to a ball, he or she is out. “Squat off” if there is a tie to the last ball. The two children do as many squats possible in 10 seconds. The kid with the most squats wins.
Accumulation of daily points (scored as reps)
Max Height Box Jump
5 Rounds
3 Min Amrap ea. round
4 HSPU
8 Toes-to-bar
12 Air Squats
*1 Min after each round
*Rx+ deficit HSPU
5 Rounds
3:00 Minute Cap/ Round
250 Row/ .2mi airdyne
10 Burpees
3 Rounds
30 Hang Power Clean 95/65
1 Round of Nancy
-400m Run
-15 Overhead Squat 95/65
*All movements, weights and distances can be modified to fit an individuals ability
13 Minute AMRAP
8 Single Arm KB Thrusters 53/35
10 Toes to Bar
8 Single Arm KB Thrusters 53/35
10 Ring Push-ups
*All movements and weight can be modified to fit an individuals ability
Skill work
20 Minutes
20 Minute AMRAP
200m Run
40 Double Unders
20 Cal Airdyne
10 Cal Row
10 Minute AMRAP
3 Chest to Bar Pullups
6 Pushups on Med-ball
9 Pistols
*All movements can be modified to fit an individuals ability