122214 Strength & Conditioning
A. 8 min gymnastics practice.
B. Back Squat 4-3-2-2 (2 min rest)
C. Metcon
For reps
60 sec work cycles
Cal. Row
HRPU
KB Swings
Pistol Squats
60 sec rest
Monday Training
A. Squat clean, 10x1 @ moderate loads, begin a set every :60
B1. DB Press, 3x4-6, :30 rest
B2. Pull ups, 3x10, 2:00 rest
+
AMRAP in 8:00
14 wall ball
10 burpee box jumps
30 double unders
KidsFit 12162014
Warm Up:
4 Rounds
20 Lunges --> 10 Air Squats --> 5 Push Ups
Skill 1: Goblet Squats (que: Pockets below knees)
Strength 1: Pull- Up
Skill 2: Wall Walk and Handstand Hold
Strength 2: L-Hold for time (winner takes all)
Conditioning:
For Time 5 Rounds
5 Dive Bomber Push Ups
10 Med ball step ups
20 Ski Jumps
WOD 121814
Thursday December 18
A. Power clean, build to a heavy single in 12:00
+
AMRAP in 10:00
400 meter row
12 KB swings
8 KTE
+
3 sets:
200 meter sprint
2:00 rest