a’ama 2.18.14

Skill of the Month: SDHP

Warm Up:

Jump + Drop

Focus:

Hand Stand Push Up – stink bug progression

Weighted Cleans

WOD:

AMRAP:

3 HSPU

5 Cleans

7 Sit Ups

Game:

Obstacle Course

a’ama 2.13.14

Skill of the Month: Sumo Deadlift High Pull

Warm Up:

200M run

PVC dislocated + Thrusters +Tuck Jumps + Mtn Climbers

Focus:

SDHP – zipper pull

WOD:

4 Rounds

10 KB swings

10 SDHP

100 M Run

Game:

Freeze Tag

a’ama 2.11.14

Skill of the Month: Sumo Deadlift High Pull

Warm Up:

10 Jump ropes, 10 side to side hops over jump rope x5

Focus:

SDHP – Deadlift position

WOD:

Partner WOD!

4min AMRAP:

100M run -> KB Swings

-rest 1 min-

4min AMRAP:

15 goblet squats ->burpees

Game:

Farmers and Lumberjacks

a’ama 2.6.14

Skill of the Month: Sumo Deadlift High Pull

Warm Up:

Running Drills & Mini-Tabata

Focus:

SDHP set up position

WOD:

8 Min AMRAP:

5 wall climbs

7 box jumps

9 jump ropes

Game:

Mano and Mahi

a’ama 2.4.14

Skill of the Month: Sumo Deadlift High Pull

Warm Up:

Musical Jump Rope

Focus:

Hollow Body Rocking

WOD:

90 second AMRAP at each station with :30 rest between

Jump Rope

Mountain Climbers

DSDS

Burpees

Wall Climbs

Toes 2 Bar

Game:

Dodgeball

a’ama 1.30.14

Skill of the Month: Clean

Warm Up:

Agility Course

Focus:

Bottom of Push Up & Plank Wars

WOD:

AMRAP:

5 Cleans

5 Front Squats

5 Push Press

5 Thrusters

Game:

CFKK Bowling

DSC02428

a’ama 1.28.14

Skill of the Month: Clean

Warm Up:

High knees & Skipping

Focus:

Dip-Shrug segment of the clean – Conga Line

WOD/ Game:

Obstacle Course

a’ama 1.23.14

Skill of the Month: Clean

Warm Up:

Running & Handstand practice

Focus:

DSDS with medicine balls

WOD:

AMRAP:

10 Deadlifts with kettlebell

10 Kettlebell swings

10 Unloaded cleans

10 Burpees

Game:

Dodgeball

a’ama 1.21.14

Skill of the Month: Clean

Warm Up:

Agility Drill with dodgeball & Plank holds

Focus:

DSDS with thumbs at side

WOD:

Mini Tabata:

Push Ups

DSDS unloaded

Mountain Climbers

Squats

Focus:

Squat Potato

Reminder NO CLASS THURSDAY 1.16.14

Class will resume normally Tuesday 1.21.14

Mahalo!!

Coach Lynsey