SKILL OF THE MONTH: THE CLEAN
Skeeter’s Question of the Day:What is your liver’s job? (A)The liver is where the blood that is full of nutrients that your digestive system absorbed goes to get sorted out. The liver helps figure out how many nutrients will go to the rest of the body, and how many will stay behind in storage.
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LIL’ BEASTS (5-9):
Warmup: Musical Jump Rope
Kids practice jumping rope while listening to music. Everytime the music stops, kids drop their ropes and perform the movement called out. For example: 10 Squats, 20 Mountain Climbers, 7 Burpees, Jumping Jacks etc. This activity should last 7-10 Minutes.
Skill: Dumbbell Jump Shrugs
WOD: 90 Second AMRAP at each station. Rest 30 Seconds between each station.
Jump Rope
Mountain Climbers
Jump Shrugs
Burpees
Jump Shrugs
Mountain Climbers
Sidewalk Sprints
Game: Lil Beast Dodgeball
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FUTURE BEASTS (10+):
Warmup: 6 Minute AMRAP
5- Tuck Jumps
10- Lunges
20- Mountain Climbers
Skill Deadlifts
WOD: 5 Rounds for Time
10 Deadlifts
12 Burpee over Bar
15 Air Squats
Game: Thruster Ball
Same rules as burpee basketball, however this version is played with each time having their own wallball. Before shooting, player must complete 2 burpees and one medicine ball squat to toss, using a thruster motion to make their shot. First team where all players make their shots wins!