Week 1 Day 1

Warm-Up:

Complete down and back length of the room or whatever space is available

  • Animal Races- Bear Crawl, Crab Walk, Duck Walk, Frog Hop, Inchworm 


Review Movements for WOD (Workout of the Day)

 

Squat/ Air Squat:  https://youtu.be/8R_17mEoIgw

 

Push Up: https://youtu.be/Fv10F2eCv34 


Sit Ups: https://youtu.be/fzDf9k6XFVo


 

WOD:

 

AMRAP 8 (as many rounds/reps as possible in 8 minutes) 

 

-Remember to adjust time or reps for your athlete-if they start losing interest try encouraging them a little or call “time” to end the workout

 

-8 air squats

-8 sit-ups

-8 push-ups

Week 1 Day 2

Warm Up:

Complete down and back length of room or whatever space is available

  • Animal Races- Bear Crawl, Crab Walk, Duck Walk, Frog Hop, Inchworm


 

Review Movements for WOD (Workout of the Day)

-Squat/ Air Squat:  https://youtu.be/8R_17mEoIgw

-Tuck Jumps:  https://youtu.be/TDV88jXTASw

-Burpee:  https://youtu.be/TU8QYVW0gDU


 

WOD:

 

Set up cones or markers in a triangle.  At each cone the athlete will perform an exercise then run to the next cone.  Set the cones out an appropriate distance for your athlete

 

Complete 5 rounds

Cone 1: 7 squats- then run to cone 2

Cone 2: 7 burpees-then run to cone 3

Cone 3: 7 tuck jumps- then run to cone 1

Week 1 Day 3

Warm-Up:

Complete down and back length of the room or whatever space is available

  • Animal Races- Bear Crawl, Crab Walk, Duck Walk, Frog Hop, Inchworm

 

Review Movements for WOD (Workout of the Day)

-Press: Thumbs on shoulders, elbows pointed straight ahead, push up the sky (try to touch your ears with your shoulders and squeeze your ears with your arms), thumbs back to shoulders

 

-Leg Raises: lay flat on your back, keeping legs together and as straight at possible, lift legs up so toes/feet point to sky, slowly return feet to floor-do not slam feet/legs to the grounds

 

-Burpee:  https://youtu.be/TU8QYVW0gDU

 

-Jump Rope- if you do not have a jump rope, find a line to jump back and forth over or do tuck jumps (-Tuck Jumps:  https://youtu.be/TDV88jXTASw


 

WOD:

 

5 Rounds

-5 leg raises

-10 presses

-5 burpees

-10 jump ropes/tuck jumps

 
 
 

Week 2 Day 4

Warm Up:  

 

Tabata Jump Rope (Tabata is working for 20s, then resting for 10s for a total of 8 rounds or 4 minutes)

Then complete 2 rounds of:

10 forward arm circles

10 air squats

10 backward arm circles

 

Movement Review

 

Wall walks: https://youtu.be/2TnX8j29tRY

Mountain climbers: https://youtu.be/1J4hRICVjRo

Walking lunges: https://youtu.be/0KFsRO6RSF4

 

WOD

 

3-6 Rounds of:    *remember to adjust this according to your athlete*

3 Wall walks (make sure you take off your shoes!!)

6 Mountain climbers on each side (12 total)

12 Walking lunges (wound each step)

Week 2 Day 5

Warm Up:

 

Complete down and back length of room or whatever space is available

  • Animal Races- Bear Crawl, Crab Walk, Duck Walk, Frog Hop, Inchworm


 

Review Movements for WOD (Workout of the Day)

-Squat/ Air Squat:  https://youtu.be/8R_17mEoIgw

-Tuck Jumps:  https://youtu.be/TDV88jXTASw

-Burpee:  https://youtu.be/TU8QYVW0gDU


 

WOD:

 

Set up cones or markers in a triangle.  At each cone the athlete will perform an exercise then run to the next cone.  Set the cones out an appropriate distance for your athlete

 

Complete 5 rounds

Cone 1: 7 squats- then run to cone 2

Cone 2: 7 burpees-then run to cone 3

Cone 3: 7 tuck jumps- then run to cone 1

Week 2 Day 6

Warm Up:

 

Complete down and back length of room or whatever space is available

  • Animal Races- Bear Crawl, Crab Walk, Duck Walk, Frog Hop, Inchworm

 

Review Movements for WOD (Workout of the Day)

-Press: Thumbs on shoulders, elbows pointed straight ahead, push up the sky (try to touch your ears with your shoulders and squeeze your ears with your arms), thumbs back to shoulders

 

-Leg Raises: lay flat on your back, keeping legs together and as straight at possible, lift legs up so toes/feet point to the sky, slowly return feet to floor-do not slam feet/legs to the grounds

 

-Burpee:  https://youtu.be/TU8QYVW0gDU

 

-Jump Rope- if you do not have a jump rope, find a line to jump back and forth over or do tuck jumps (-Tuck Jumps:  https://youtu.be/TDV88jXTASw


 

WOD:

 

5 Rounds

-5 leg raises

-10 presses

-5 burpees

-10 jump ropes/tuck jumps

Week 3 Day 7

Warm Up:
 

Complete down and back length of room or whatever space is available

  • Animal Races- Bear Crawl, Crab Walk, Duck Walk, Frog Hop, Inchworm 

  • Tabata (20 sec work/ 10 sec rest X 8 rounds) - Superman/Hollow

Hollow Position: https://youtu.be/4xRpGgttca8

 

Review Movements for WOD (Workout of the Day)
 

-Squat/ Air Squat:  https://youtu.be/8R_17mEoIgw

-Tuck Jumps:  https://youtu.be/TDV88jXTASw

-Burpee:  https://youtu.be/TU8QYVW0gDU

-Press: https://youtu.be/AqzDJHxynwo

-Press: Thumbs on shoulders, elbows pointed straight ahead, push up the sky (try to touch your ears with your shoulders and squeeze your ears with your arms), thumbs back to shoulders

 -these can be done with no weight or light dumbbells. The athlete should have perfect form before adding weight


WOD:

 

1-4 Rounds (scale according to athlete’s ability or attention span)

-the athlete will complete the movement then run to a set distance about 25m away and back and do the next exercise.  1 round is complete when the athlete completes all 6 movements

 

7 Burpees- run to cone and back

7 lunges each leg- run to cone and back

7 jumping jacks- run to cone and back

7 presses- run to cone and back

7 squats- run to cone and back

7 tuck jumps- run to cone and back

Week 3 Day 8

Warm Up:

 

-Run 200m (to end of driveway or around room for 40-60 seconds)

 

-Mixed Tabata (Tabata is working for 20s, then resting for 10s for a total of 8 rounds or 4 minutes) - perform each movement for 20s, rest 10s, then perform the next movement

Squats

Plank hold

Lateral hops (find a line and hop side to side over it)

Sit Ups

Tuck Jumps

Leg Raises

Push Ups

Jump Squats- https://youtu.be/6I-Lv6C_31g


 

WOD:

 

Crossfit Baseball- set up 4 “bases” in a diamond.  Each base will have a designated movement to complete before moving on to the next base.  A round is completed each time an athlete gets back to “home plate.” Complete as many rounds as possible in the given amount of time

 

5 minutes

 

Home Plate: 2 forward rolls, 2 cartwheels, or 2 log rolls

-bear crawl to 1st base

First Base: 5 push ups

-high skips to 2nd base

Second Base: 5 thrusters

-burpee broad jump ( do a burpee and then instead of jumping up, jump out in front of you as far as you can-jump and land with 2 feet) to 3rd base

Third Base: 5 leg raises

-crab walk to home plate

Week 3 Day 9

Warm Up:

 

-Run 200m (to end of driveway or around room for 40-60 seconds)

 

Movement Review

Deadlift/Sumo Deadlift:  https://youtu.be/Rpd2Vam5JHw

Flutter Kicks: https://youtu.be/BlJQtdcCzeA


 

WOD:

 

5-10 minute AMRAP (As Many Rounds/Reps As Possible)

-5 sumo deadlift

-5 tuck jumps

-5 flutter kicks

-5 tuck jumps

-run 100m ( or around the room-whatever space you have available)

Week 4 Day 10

Warm Up:

Complete down and back length of room or whatever space is available

  • Animal Races- Bear Crawl, Crab Walk, Duck Walk, Frog Hop, Inchworm

Movement Review

-Squat/ Air Squat:  https://youtu.be/8R_17mEoIgw

-Tuck Jumps:  https://youtu.be/TDV88jXTASw

-Burpee:  https://youtu.be/TU8QYVW0gDU

-Push Up: https://youtu.be/Fv10F2eCv34

-Donkey Kicks:  https://youtu.be/V2g5hgLucao

-Stink bug:  https://youtu.be/gwYDZJW5SLw


 

WOD:

 

Tabata 1 (Tabata is working for 20s, then resting for 10s for a total of 8 rounds or 4 minutes) - -perform each movement for 20s, rest 10s, 

-do each exercise twice before moving on to the next exercise

 

-Push Ups

-Jumping Jacks

-Burpees

-Squats

Rest 2 minutes

 

Tabata 2

-Donkey Kicks

-Leg Raises

-Stink bugs

-Tuck Jumps

Week 4 Day 11

Warm Up:

 

Tabata Jump Rope (Tabata is working for 20s, then resting for 10s for a total of 8 rounds or 4 minutes)

Then complete 2 rounds of:

10 forward arm circles

10 air squats

10 backward arm circles

Movement Review

Deadlift/Sumo Deadlift:  https://youtu.be/Rpd2Vam5JHw

Press: https://youtu.be/AqzDJHxynwo

Press: Thumbs on shoulders, elbows pointed straight ahead, push up the sky (try to touch your ears with your shoulders and squeeze your ears with your arms), thumbs back to shoulders

 -these can be done with no weight or light dumbbells. The athlete should have perfect form before adding weight


 

WOD:

 

12-9-6 (complete 12 reps of each exercise, then 9 reps, then 6 reps)

-for more advanced athletes, they can complete 21-15-9 

-Press

-Deadlift/Sumo Deadlift

-Burpees

Week 4 Day 12

Warm Up:

-Run 200m (to end of driveway or around room for 40-60 seconds)

 

  • Tabata (20 sec work/ 10 sec rest X 8 rounds) - Superman/Hollow

Movement Review

-Stink bug:  https://youtu.be/gwYDZJW5SLw

-Alt. Side Plank: https://youtu.be/fD1WAUV5ddE

-Jump Rope- if you do not have a jump rope, find a line to jump back and forth over or do tuck jumps (-Tuck Jumps:  https://youtu.be/TDV88jXTASw

WOD:

 

3-6 Rounds (Scale appropriately for your athlete)

-10 stink bug push ups

-10 air squats

-10 alt. side plank (5 each side)

-20 jump rope/line jumps

Week 5 Day 13

Warm Up:

-Complete down and back length of room or whatever space is available

  • Animal Races- Bear Crawl, Crab Walk, Duck Walk, Frog Hop, Inchworm

Movement Review

-Alt. Side Plank: https://youtu.be/fD1WAUV5ddE

-Thruster: Front Squat + Press- https://youtu.be/duz9O3uV2w8 (Sorry this video is a little long and in French but I like to show demos of kids doing the movements whenever possible)

Push Up: https://youtu.be/Fv10F2eCv34 

 

WOD:

 

Crossfit Baseball- set up 4 “bases” in a diamond.  Each base will have a designated movement to complete before moving on to the next base.  A round is completed each time an athlete gets back to “home plate.” Complete as many rounds as possible in the given amount of time

 

5 minutes

 

Home Plate: 2 forward rolls, 2 cartwheels, or 2 log rolls

-bear crawl to 1st base

First Base: 5 push ups

-high skips to 2nd base

Second Base: 5 thrusters

-burpee broad jump ( do a burpee and then instead of jumping up, jump out in front of you as far as you can-jump and land with 2 feet) to 3rd base

Third Base: 10 alt side plank (5 each side)

-crab walk to home plate

Week 5 Day 14

Warm Up:

-Run 200m (to end of driveway or around room for 40-60 seconds)

 

-Mixed Tabata (Tabata is working for 20s, then resting for 10s for a total of 8 rounds or 4 minutes) - perform each movement for 20s, rest 10s, then perform the next movement

Squats

Plank hold

Lateral hops (find a line and hop side to side over it)

Sit Ups

Tuck Jumps

Leg Raises

Push Ups

Jump Squats- https://youtu.be/6I-Lv6C_31g

Movement Review

Deadlift/Sumo Deadlift:  https://youtu.be/Rpd2Vam5JHw

Squat/ Air Squat:  https://youtu.be/8R_17mEoIgw

Push Up: https://youtu.be/Fv10F2eCv34

 

WOD:

 

15-12-9 (12-9-6 for younger athletes)  Please remember to adjust these workouts according to the ability and attention span of your athlete

 

Deadlift/sumo deadlift

Air Squat

Push Up

-complete 15 deadlifts, 15 air squats, 15 push ups, then 12 reps of each exercise, then 9 of each

Week 5 Day 15

Warm Up:

-Tabata Jump Rope (Tabata is working for 20s, then resting for 10s for a total of 8 rounds or 4 minutes)

 

  • Tabata (20 sec work/ 10 sec rest X 8 rounds) - Superman/Hollow

Movement Review

-Thruster: Front Squat + Press- https://youtu.be/duz9O3uV2w8 (Sorry this video is a little long and in French but I like to show demos of kids doing the movements whenever possible)

-Push Up: https://youtu.be/Fv10F2eCv34

-Mountain climbers: https://youtu.be/1J4hRICVjRo

-Tuck Jumps:  https://youtu.be/TDV88jXTASw

 

WOD:

 

4 Rounds of

-7 Thrusters

-7 Push Ups

-14 Mountain Climbers (7 each side)

-14 Jump Rope/Line jumps/ Tuck Jumps

Week 6 Day 16

Warm Up:

-Run 200m (to end of driveway or around room for 40-60 seconds)

Then 

-spiderman

-inchworm

-bear crawl

-duck walk

 

Review Movements for WOD (Workout of the Day)

 

-Stink bug:  https://youtu.be/gwYDZJW5SLw

-Burpee:  https://youtu.be/TU8QYVW0gDU

-Walking lunges: https://youtu.be/0KFsRO6RSF4

 

WOD:

 

AMRAP 7 (as many rounds/reps as possible in 7 minutes) 

-adjust time and number of reps according to your athlete’s ability and attention span

 

7 stink bug push ups

7 burpees

7 lunges (each leg or 14 total)

Run 100m

Week 6 Day 17

Warm Up:

Tabata Jump Rope (Tabata is working for 20s, then resting for 10s for a total of 8 rounds or 4 minutes

 

Review Movements for WOD (Workout of the Day)

-Deadlift/Sumo Deadlift:  https://youtu.be/Rpd2Vam5JHw

-Squat/ Air Squat:  https://youtu.be/8R_17mEoIgw

-Push Up: https://youtu.be/Fv10F2eCv34 

 

WOD:

 

15-12-9 (complete 15 reps of each exercise, then run 100m, then move on to 12 reps, etch) 12-9-6 for younger athletes-  Please remember to adjust these workouts according to the ability and attention span of your athlete


 

Push Ups

Deadlifts/Sumo Deadlifts

Air Squat

Run 100m between each round

Week 6 Day 18

Warm Up:

-Mixed Tabata (Tabata is working for 20s, then resting for 10s for a total of 8 rounds or 4 minutes) - perform each movement for 20s, rest 10s, then perform the next movement

Squats

Plank hold

Lateral hops (find a line and hop side to side over it)

Sit Ups

Tuck Jumps

Leg Raises

Push Ups

Jump Squats- https://youtu.be/6I-Lv6C_31g


 

Review Movements for WOD (Workout of the Day)

-Squat/ Air Squat:  https://youtu.be/8R_17mEoIgw

-Tuck Jumps:  https://youtu.be/TDV88jXTASw

-Burpee:  https://youtu.be/TU8QYVW0gDU


 

WOD:

 

Set up cones or markers in a triangle.  At each cone the athlete will perform an exercise then run to the next cone.  Set the cones out an appropriate distance for your athlete

 

Complete 5 rounds

Cone 1: 7 squats- then run to cone 2

Cone 2: 7 burpees-then run to cone 3

Cone 3: 7 tuck jumps- then run to cone 1

Week 7 Day 19

Warm Up:

Complete down and back length of room or whatever space is available

  • Animal Races- Bear Crawl, Crab Walk, Duck Walk, Frog Hop, Inchworm

 

Review Movements for WOD (Workout of the Day)

 

-Tuck Jumps:  https://youtu.be/TDV88jXTASw

-Push Up: https://youtu.be/Fv10F2eCv34 

-Thruster: Front Squat + Press- https://youtu.be/duz9O3uV2w8 (Sorry this video is a little long and in French but I like to show demos of kids doing the movements whenever possible)

 

WOD

 

Tabata  (Tabata is working for 20s, then resting for 10s)

-complete each movement 3 times before moving on to the next movement

 

  1. Box Jumps/ Tuck Jumps/ Obstacle Jump Overs (find an item like a foam roller, stick, ball, pillow, -get creative- that you can jump over with 2 feet)

  2. Push Ups

  3. Jumping Jacks

  4. Thrusters

Week 7 Day 20

Warm Up:

Tabata Jump Rope (Tabata is working for 20s, then resting for 10s for a total of 8 rounds or 4 minutes)

Then complete 2 rounds of:

10 forward arm circles

10 air squats

10 backward arm circles


 

Review Movements for WOD (Workout of the Day)

 

-Squat/ Air Squat:  https://youtu.be/8R_17mEoIgw

-Burpee:  https://youtu.be/TU8QYVW0gDU


 

WOD

 

15-12-9 

 

15 Burpees

15 Squats

 

12 Burpees

12 Squats

 

9 Burpees

9 Burpees

Week 7 Day 21

Warm Up:

Complete down and back length of room or whatever space is available

  • Animal Races- Bear Crawl, Crab Walk, Duck Walk, Frog Hop, Inchworm

 

Review Movements for WOD (Workout of the Day)

 

-Stink bug:  https://youtu.be/gwYDZJW5SLw

-Thruster: Front Squat + Press- https://youtu.be/duz9O3uV2w8 (Sorry this video is a little long and in French but I like to show demos of kids doing the movements whenever possible)

-Deadlift/Sumo Deadlift:  https://youtu.be/Rpd2Vam5JHw

 

WOD

 

AMRAP 7

 

7 Toes to Post/ Leg Raises

7 Stink bugs

7 Thrusters

7 Deadlifts/ Sumo Deadlifts

Week 8 Day 22

Warm Up:

Tabata Jump Rope (Tabata is working for 20s, then resting for 10s for a total of 8 rounds or 4 minutes)

Then complete 2 rounds of:

10 forward arm circles

10 high knees

10 backward arm circles

 

Review Movements for WOD (Workout of the Day)

 

-Squat/ Air Squat:  https://youtu.be/8R_17mEoIgw

-Push Up: https://youtu.be/Fv10F2eCv34 

 

WOD

 

AMRAP 6

 

6 Front Squats

6 Push Ups

6 Box Jumps/ Object Jump Over/ Tuck Jumps

12 Jump Rope/ Line Jumps

Week 8 Day 23

Warm Up:

Complete down and back length of room or whatever space is available

  • Animal Races- Bear Crawl, Crab Walk, Duck Walk, Frog Hop, Inchworm 

  • Tabata (20 sec work/ 10 sec rest X 8 rounds) - Superman/Hollow

 

 

Hollow Position: https://youtu.be/4xRpGgttca8

 

Movement Review

 

-Squat/ Air Squat:  https://youtu.be/8R_17mEoIgw

-Tuck Jumps:  https://youtu.be/TDV88jXTASw

-Burpee:  https://youtu.be/TU8QYVW0gDU

-Press: https://youtu.be/AqzDJHxynwo

-Press: Thumbs on shoulders, elbows pointed straight ahead, push up the sky (try to touch your ears with your shoulders and squeeze your ears with your arms), thumbs back to shoulders

 -these can be done with no weight or light dumbbells. The athlete should have perfect form before adding weight


 

WOD:

 

1-4 Rounds (scale according to athlete’s ability or attention span)

-the athlete will complete the movement then run to a set distance about 25m away and back and do the next exercise.  1 round is complete when the athlete completes all 6 movements

 

7 Burpees- run to cone and back

7 lunges each leg- run to cone and back

7 jumping jacks- run to cone and back

7 presses- run to cone and back

7 squats- run to cone and back

7 tuck jumps- run to cone and back

Week 8 Day 24

Warm Up:

Tabata Jump Rope (Tabata is working for 20s, then resting for 10s for a total of 8 rounds or 4 minutes)

Then complete 2 rounds of:

10 forward arm circles

10 air squats

10 backward arm circles

 

Movement Review

 

Wall walks: https://youtu.be/2TnX8j29tRY

Mountain climbers: https://youtu.be/1J4hRICVjRo

Walking lunges: https://youtu.be/0KFsRO6RSF4

 

WOD

 

3-6 Rounds of:    *remember to adjust this according to your athlete*

3 Wall walks (make sure you take off your shoes!!)

6 Mountain climbers on each side (12 total)

12 Walking lunges (wound each step)

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

Contact

(970) 560-5999

Address

2310 E Empire St, Cortez, CO 81321, USA

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