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October 5 – Daily Workouts

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HAPPY 4TH BIRTHDAY COLESON!

FIREPOWER MOMS BOOTCAMP @ 10:00am
45 minutes
WARM UP: Coach’s Choice
SKILL: Review movements below
WORKOUT: 15 minutes with a Partner
20 Wall Balls
20 Push Ups
20 Knee Raises/Toes to Bar
MOBILITY: Shoulder

PRIVATE NURSERY SCHOOL GROUP: MIGHTY MINIS @ 2:00pm
40 minutes
INTRO: Whiteboard Meeting – CIRCUS DAY!
WARM UP: animal walks
SKILL WORK: throwing and catching scarves and balancing on one foot
CONDITIONING: 5 mins
2 wall walks, walk across the balance beam, bunny hop length of gym, hang on rings for 5 sec, jump off coloured boxes
CIRQUE STATIONS: ring holds and swinging in hammock
GAME: ship, shore

AFTER SCHOOL PROGRAM
3:00PM TO 5:30PM

FUN FIT GIRLZ @ 5:30pm
45 MINUTES
INTRO: Whiteboard Meeting
WARM UP: Coach’s Choice
SKILL: Push Ups & Box Step Ups/Jumps
WORKOUT: Roll the Dice!
One person chooses a number between 1 – 6. Then rest of the group chooses over or under. They stand on the “over side” or ‘under side”. If correct, they complete the number that is rolled, that many reps of the movement. If incorrect, they complete the number that is rolled x 2.
1 = Burpees
2 = Push Up
3 = Broad Jumps
4 = Sit Ups
5 = Box Jumps
6 = Jumping Jacks
GAME: Girlz’ Choice

FIT BOYS @ 6:30pm
45 MINUTES
INTRO: Whiteboard Meeting
WARM UP: Coach’s Choice
WORKOUT: Movement Dice
1 = Burpees
2 = Push Up
3 = Broad Jumps
4 = Sit Ups
5 = Box Jumps
6 = Jumping Jacks
Create a triplet workout. Movement is decided by the roll of the dice. Each fit boys gets a chance to roll.
Rep count = today’s date. 1st roll = 5 reps of above movement. 2nd roll = 10 reps. 3rd roll = 15 reps. 1st roll = 5 reps, etc. (today’s date is 5/10/15)

CROSSFIT JR VARSITY @ 7:30pm
60 MINUTES
INTRO: Whiteboard Meeting
WARM UP: Coach’s Choice
SKILL: SDLHP
WOD: AMRAP in 15 Mins of:
• Partner 1: Run 200m
• Partner 2: AMAP (while partner runs) of:
o 12 SDLHP
o 9 Toes to Bar (12 Knee Raises)
o 6 Bar Facing Burpees
MOBILITY
CHALLENGE/SKILL Coach’s Choice