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September 21 – Daily Workouts

MONDAY, SEPTEMBER 21, 2015

 

home school phys-ed

FIREPOWER MOMS BOOTCAMP @ 10:00am

45 minutes

WARM UP: Speed Row. Review rowing technique…then put into teams, put the clock on…goal is to get as many meters as possible per team in 8 minutes, must rotate every 250m.

WORKOUT:

Teams of 3 or 4…10 minute AMRAP

  • 10 CAL ROW
  • 10 KB one arm KB Snatch (alternating)
  • 10 Jumping Jacks

Each person starts at one of the above stations…once complete moves to next station. Cannot pass team mates so must wait until they are finished at their respective stations.

MOBILITY: Shoulder Mobility – Use lacrosse Balls

 

PRIVATE NURSERY SCHOOL GROUP: MIGHTY MINIS @ 2:00pm

40 minutes

INTRO: Whiteboard Meeting

WARM UP: Coloured Ring Freeze Plank

Place coloured rings around the gym. While the music plays, the kids are running around the gym. When the music stops, they must run to a ring and hold a plank.
FOCUS: Plank Holds/ Stink Bugs…then Push Ups

WOD: 4 Rounds

  • 5 second plank hold
  • Bear Crawl to end of Gym
  • 5 Push Ups
  • Run Back to start

Repeat for 4 rounds….After each round they can put a green poker chip into their ring to help them count to 4 rounds

GAME: Wall Ball Bowling w/ Pylons!

 

 

AFTER SCHOOL PROGRAM

3:00PM TO 5:30PM

 

FUN FIT GIRLZ @ 5:30pm

45 MINUTES

INTRO: Whiteboard Meeting

WARM UP:

  • Obstacle Course
  • Follow the leader Animal Walks
  • Parade with Scarves and Ribbons

CIRQUE STATIONS:

  • White Silks
  • Low Bars
  • Circus Toys

GAME: Ship Shore

 

FIT BOYS @ 6:30pm

45 MINUTES

INTRO: Get to know you

WARM UP: Coach’s Choice
WORKOUT: “
High/Low”

  • One team
  • coach get a dice / team gets a dice
  • coach rolls – established ‘# to beat’
  • team must decide (majority wins) if they will roll higher or Lower
  • if they are right they win – point
  • if they are wrong – they lose a point and must complete a CHALLENGE
  • team must accumulate 10 points

Scoring example:

  • team wins 3 in a row = 3 points total
  • team loses 1 = 2 points total
  • team wins  3 = 5 points total
  • team loses 2 = 3 points total
  • Team must get to 10 points

‘CHALLENGE WOD’ for time!

(Must be completed after each losing roll)

  • 3 grass sprints (outside)
  • 10 tire jumps (outside)
  • 10 burpees (inside)
  • 10 sit-ups

 

CROSSFIT JR VARSITY @ 7:30pm

60 MINUTES

INTRO: Whiteboard Meeting

WARM UP: Coach’s Choice
SKILL: Split Jerk

WOD:

21-15-9

  • Split Jerk
  • Burpee
  • 40’ Plank Walk on Pully w/ Wheels

MOBILITY

SKILL Ring Muscle Up Skills and Drills (if time permits)