Skill Work Burgener Warm Up Warm up – 3-3-3 Squat Snatch WOD – STRENGTH – SQUAT SNATCH 3-3-3-3-3
WOD – As many rounds as possible in 15 minutes (8 to 12 year olds) 10 Front Squats 10 Box Jumps 10 Metre Forward Run then 10 Metre Backwards Run WOD – As many rounds as possible in 15 minutes (5 to 7 year olds) 5 Front Squats 5 Box Jumps 10 Metre Forward Run
Warm Up: Run 400m; Tabata (2 cycles each): Sit Ups, Push Ups, Squat Jumps, Mountain Climbers Skill: Kettle Bell Swing Workout: AMRAP in 7 mins of: 5 Handstand Kick Ups 10 KB Swings 15 Goblet Squats 20 Lateral Hops Over Kettle Bell
Skill Work Kipping Pull Up Practice WOD 1 Pull Up Test – maximum reps for 3 sets WOD 2 AMRAP – 7 minutes 12 Slam Ball Cleans 100 metre run with ball
WOD – As many rounds as possible in 15 minutes (8 to 12 year olds) 5 Slow Lower Squats 10 Broad Jumps 10 Metre Bear Crawl WOD – As many rounds as possible in 15 minutes (5 to 7 year olds) 5 Slow Lower Squats 5 Broad Jumps 5 metre Bear Crawl GAME!
WOD – AMRAP – 15 minutes (8 to 12 year olds) 10 Single Skips 10 Burpees 10 Metre Walking Lunge WOD – AMRAP – 15 minutes (5 to 7 year olds) 5 Single Skips 5 Burpees 5 Metre Walking Lunge GAME!
Skill Work – Revise WOD Movements WOD – 7 Days of Christmas – 7 rounds for time of 1 Burpee 2 Push Ups 3 Lunges 4 Box Jumps 5 Sit Ups 6 Pull Ups/Ring Rows 7 KB Swings 16/12
Warm Up and Skill Work Row – arms only Row – legs only Row – Arms and Legs practicing technique WOD Card Game Game!
Skill Work – Pistol/Partner Assisted Pistol WOD In teams of 3 – As many rounds as possible in 20 minutes: 10 Ball Slams 12/9 10 Box Overs 20″ 10 Alternating DB Power Snatch 10/8
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