Kids Camp starting on the 15th!

2 week long kiddo camp starting NEXT WEEK! Limited spaces available, get in touch asap to get signed up!

We are wanting to finish off the summer with a bang and will be running a 2 week camp for 4yo – 12yo. Camp will start on the 15th and run through the 26th. We will go Monday, Wednesday and Friday. 4yo – 8yo will run from 10:30am – 11:15am and 9yo – 12yo will run from 11:15am – 12pm.

Our goal for this camp is not only to provide your little with a ton of fun and games, but also instill a love for fitness and a healthy lifestyle. We will work on a whole gamut of awesome things: strength, conditioning, injury prevention, coordination, flexibility, agility, balance, accuracy, and nutrition. All of these things are so incredibly important to kids. We will teach them how to safely and correctly move their body while we have a ton of fun and lots of laughter!

Price is $50/first child and $30/every child after that.

Limited spots available, call or stop in at the gym asap to get your kiddo(s) signed up.

Wednesday 8/24/16

WOD:
For time
20 push press (95/65)
Rest 1 min
20 push press (115/75)
Rest 1 min
20 push press (135/95)

For time
20 hang power cleans (95/65)
Rest 1 min
20 hang power cleans (115/75)
Rest 1 min
20 hang power cleans (135/95)

For time
20 strict pull ups
Rest 1 min
20 CTB pull ups
Rest 1 min
20 pull ups

 

Unloaded:
1 mile run

Tuesday 8/23/16

WOD:
20 min AMRAP
15 cal row
15 burpee box jump over (24/20)
15 KB goblet squat (53/35)

*Score for rounds and reps

 

Unloaded:
5 min AMRAP
10 plate ground to OH
10 lateral hops

2 min rest

5 min AMRAP
10 burpee lateral hop
10 sit ups

2 min rest

5 min AMRAP
10 box jups
10 push ups

Monday 8/22/16

Strength:
Back squat

6-6-6-6 (across, 70-80%)

WOD:
3 rounds

400 m run
10 clean & jerk (115/85)

 

Unloaded:
15 min AMRAP

10 KB swings
10 knee raises
20 single unders

*Score for rounds and reps

Friday 8/19/16

WOD:
“Diane”
21-15-9
Deadlift (225/155)
Handstand push up

*12 min time cap

Post WOD:
OH BB carry (135/95)

*2 attempts. Score for max distance

 

Unloaded:
4 rounds
400 m run
15 box jumps
15 wall ball

Thursday 8/18/16

Strength:
Power snatch
5-5-5-5-5 – progressive load

WOD:
Row
8 x 250 m
*Rest 1 min between rounds

 

Unloaded:
21-15-9
Wall ball
Ring row
3 x single unders

tmp_7319-20160818_194641-1292627817

Wednesday 8/17/16

WOD:
5 rounds
400 m run
15 wall balls (20/14)
10 pull ups
5 DB man makers (45/35)

*30 min time cap

 

Unloaded:
30-25-20-15-10-5
Wall balls
60-50-40-30-20-10
Single unders

Tuesday 8/16/16

Strength:
5 sets
3 deadlift
3 hang power clean
3 push jerk

WOD:
For time
30 clean and jerks (95/65)

 

Unloaded:
4 rounds
10 ring rows
15 KB sumo deadlift high pull
20 flutter kicks

tmp_27534-20160816_1929181541166705

Monday 8/15/16

Strength:
Front squat

3-3-3-3-3 -progressive load

*Build to a heavy 3. DO NOT MAX

WOD:
10 min EMOM

Odd min – 5 seated box jumps (24/20)
Even min – 12 burpees

 

Unloaded:
For time

50 jumping pull ups
50 push ups
50 sit ups
50 air squats

Friday 8/12/16

WOD 1:
2 min AMRAP
Double unders

WOD 2:
5 min AMRAP
Strict pull ups

WOD 3:
“Bring Sally Up”
Squats – Use a barbell in back rack if you can

WOD:
5 min AMRAP
10 m shuttle run

 

Unloaded:
10 min AMRAP
16 DB snatch
30 single unders

Thursday 8/11/16

Strength:
5 sets

2 push jerk
1 split jerk

*Pause for 2 seconds in the dip. Progressive load

WOD:
For time
50 wall balls (20/14)
50 box jumps (24/20)
50 push press (45/35)

 

Unloaded:
500 m row
4 rounds

10 DB push press
10 knee raises
10 mountain climbers

Wednesday 8/10/16

Strength:
Power clean
16 min to establish 3 RM

WOD:
15 min AMRAP
225 m run
12 KB swings (53/35)
6 pull ups

 

Unloaded:
4 rounds
100 single unders
15 med ball cleans
15 DB press

Tuesday 8/9/16

Strength:
Dip snatch

3-3-3-3-3 – progressive load

WOD:
5 rounds

20 double unders
20 push ups
20 flutter kicks

 

Unloaded:
For time

50 walking lunges
40 DB snatches
30 sit ups
100 single unders
10 burpees
100 single unders
30 sit ups
40 DB snatches
50 walking lunges

Monday 8/8/16

Strength:
Thruster

18 min to establish 1 RM

WOD:
“Death by thruster”
EMOM

1st min – 1 thruster
2nd min – 2 thrusters
3rd min – 3 thrusters
Etc…

*Continue until you can no longer perform the number of thrusters for the corresponding minute. Thruster weight is 70% of 1 RM

 

Unloaded:
15 min AMRAP

15 KB swings
15 push ups
10 box step ups

*Score for rounds reps

Saturday 8/6/16

WOD:
10 rounds
20 DB snatches (45/35)
10 sit ups
50 ft bear crawl
50 ft backward bear crawl

tmp_3922-20160806_101539-2045593712

Friday 8/5/16

WOD:
For time
5 muscle ups
10 C&J (135/95)
5 muscle ups
20 box jumps (24/20)
5 muscle ups
30 pistols
5 muscle ups
20 box jumps (24/20)
5 muscle ups
10 C&J (135/95)
5 muscle ups

 

Unloaded:
4 rounds – 3 min AMRAPs
300 m run
Leg raises

*Rest 3 min between rounds. Score for total reps of leg raise

Thursday 8/4/16

Strength:
5 sets

1 hang power snatch (mid thigh)
1 hang power snatch (below knee)
1 power snatch (floor)

*Progressive load

WOD:
For time

1 mile run

 

Unloaded:
5 rounds

10 ring rows
10 wall balls
20 walking lunges

Wednesday 8/3/16

Strength:
5 sets

5 snatch grip push press
1 OH squat

*progressive loading

WOD:
10 min EMOM

Odd min – 15 Russian KB swings (HEAVY)
Even min – 40 double unders

 

Unloaded:
4 rounds

45 sec – wall balls
15 sec – rest
45 sec – burpees
15 sec – rest
45 sec – sit ups
15 sec – rest
45 sec – box jumps
1:15 – rest

*Score for total reps

Tuesday 8/2/16

Strength:
Front squat
5-5-5-5-5 – progressive load

WOD:
10 min AMRAP
(2-4-6-8-etc…)
Wall balls (20/14)
Toes to bar

 

Unloaded:
5 rounds
15 KB swings
10 knee raises
225 m run

Monday 8/1/16

Strength:
Pull ups
5-5-5-5-5 – AHAP

WOD:
Running clinic

 

Unloaded:
100-80-60-40-20
Single unders
50-40-30-20-10
Sit ups

*15 min time cap

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