CFOFCKIDS1

Warm Up:

1 Minute on 20 seconds off of:

Plank

Rolling Squat Jumps

Plank Shoulder Touches

Band Triceps Press Downs

 

Skill:

Dumbell Thruster

 

Workout:

Every Minute on the Minute: (for approx 10 mins)

2 Ring Dips

4 DB Thrusters

6 Grasshoppers

Skill:

Row vs Strict Pull Ups

CFOFCKIDS2

Warm Up:

10 Butterfly Sit Ups-> Lunges

10 Kip Swings->Roving Plank

10 Squats-> Cartwheels

20 Mountain Climbers-> Forward Rolls

Skill:

Split Jerk

Workout:

4 Min AMRAP of:

4 Power Cleans

6 Split Jerks

8 Double Unders = 24 singles

Rest 90 seconds…Go AGAIN!

Skill:

Pistols

CFOFCKIDS3

Warm Up:

5 Single Hand Single foot Plank -> Backward Lunge Walk

10 See Saws -> Cartwheels

10 Sit Ups-> Spiderman Stretch

10 Jumping Squats-> Forward Rolls

Skill:

Wall Balls

 

Workout:

3 Rounds for time:

Run 200m

5 Push Ups

10 Toes to Bar

15 Wall Ball

Skill:

1 Snatch to 3 Overhead Squats

 

MONKEY WARS

Playing bear crawl WARS!!!!

Building young generations to be more active and learning functional movements and mobility through exercise and healthy habits.