Monday 10.8.18 & Tuesday 10.9.18 Preteens & Teens
Warm-up Warm up-8-9 min tabata- leg heavy and cardio 0-1 high knees 1-2 butt kicks 2-3 fast lunges 3-4 squats 4-5 mountain climbers 5-6 squats 6-7- slow 200 m run Conditioning Run review Mile run Lift Back squat 1 rep heavy
Wednesday 11.7.18
Warm-up Kid Choice Skill Free time- at end of class…. Lift Press Family Metcon 12 AMRAP- at full speed. Rest only during the transition 10 Jumping jacks (at Ardmore- by brick wall) Bear crawl to boxes (at Wayne about 20 feet) 10 box jumps 10 squats on top of boxes 10 mountain climbers 100 m […]
Thursday 10.4.18 and Friday 10.5.18 XFit
Warm-up Squat freeze tags Skill Handstand work Lift Farmer carry relays Metcon 10 EMOM Evens- 4 cleans – 8 front squats- with DB Odds- 4 handstand push ups – 8 sit ups
Wednesday 10.3.18 & Thursday 10.4.18 Preteens & Teens
Warm-up 8 EMOM 14 squats 14 lunges 14 jumping jacks Skill Handstand progressions, scales, and practice Metcon 14 EMOM Evens- 4 cleans – 8 front squats Odds- 4 handstand push ups – 8 sit ups
Wednesday 10.3.18 XFit Mini’s
Warm-up Rock Paper Scissors JUMP! Skill Handstand work Lift Farmer carry relays
Tuesday 10.2.18 XFit Juniors
Warm-up 8 AMRAP 20 high knees 20 butt kicks 20 jumping jacks 20 squats :20 wall sit :20 rest Skill Musical med balls Conditioning Everyone holds a wall sit Pass down the 10 lb wall ball, stand and shake it out Pass down the 12 lb wall ball, stand and shake it out Pass down […]
October Programming Breakdown
Monday 10.1.18 & Tuesday 10.2.18 Preteens & Teens
Warm-up 8 AMRAP 20 high knees 20 butt kicks 20 jumping jacks 20 squats :20 wall sit :20 rest Lift Deadlift 10 lifts or less for 1 reep heavy Metcon 12-10-8-6-4-2 deadlifts 2-4-6-8-10-12 burpees
October 2018 Athletes Of The Month
21 Day Main Line Melt Down