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:
-Tuck Jumps:
-Burpee:
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:
-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:
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:
-Tuck Jumps:
-Burpee:
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:
-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:
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:
Review Movements for WOD (Workout of the Day)
-Squat/ Air Squat:
-Tuck Jumps:
-Burpee:
-Press:
-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-
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)
-
Tabata (20 sec work/ 10 sec rest X 8 rounds) - Superman/Hollow
-
Hollow Position:
Movement Review
Deadlift/Sumo Deadlift:
Flutter Kicks:
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:
-Tuck Jumps:
-Burpee:
-Push Up:
-Donkey Kicks:
-Stink bug:
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:
Press:
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
-
Hollow Position:
Movement Review
-Stink bug:
-Alt. Side Plank:
-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:
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:
-Thruster: Front Squat + Press- (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:
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-
Movement Review
Deadlift/Sumo Deadlift:
Squat/ Air Squat:
Push Up:
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
-
Hollow Position:
Movement Review
-Thruster: Front Squat + Press- (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:
-Mountain climbers:
-Tuck Jumps:
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:
-Burpee:
-Walking lunges:
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:
-Squat/ Air Squat:
-Push Up:
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
-
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)
-
Push Ups
-
Jumping Jacks
-
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:
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)