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Hydro Kids
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Tuesday 9.25.15
Warmup Ultimate Basketball Skill Jump Rope Workout Elementary 3 rounds of a 3 min amrap, rest 1 min in between 20 jump ropes 15 situps 10 pushups 5 squats Teen For Time 100 m run 25 jump ropes 20 ball slams 15 sit ups 10 lunges 5 squats Game Mat Attack
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9.18.15
Warmup - Burpee plus...??? Skill - Deadlift (Teens), Med Ball Deadlift (Kids) Workout - 4:00 AMRAP 5 burpees 18 ft alternating lunge Over the River (rope swing) 18 Ft Bear Crawl 5 Pullups Run and Jump over the river Game - Cone Blaster
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Tuesday 8.4.15
Warm up Musical Medicine Ball  Skill Pull ups/Bar Wars  Workout 8:00 AMRAP 1 wall walk 1 skin the cat 5 squats Box climb overs 1 pull up hold  Game Ultimate Frisbee
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Sunday 8.2.15
Warmup Ball Tag Skill Plank variations Workout 6/8 Min Amprap of: 10 Jump Ropes 10m Farmer Carry 5 Tire Climbs 10m Farmer Carry Game Dodge Ball
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Saturday 8.1.15
Warm up: 3x: 10m High Knee Skip , 5 Push-ups , 5 Tuck Jumps, 10m Crab Walk Skill: Push Press Workout: AMRAP: 6 minutes 10 Medicine Ball Push Press 5 Burpees 2 Forward Rolls Game Hungry Hungry Hippos
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Tuesday 6.28.15
Warm-up Indian Run Skill Wall Balls for max height Workout 3/5 wall balls (let ball hit the ground for every rep) 1 cartwheel/attempt 6/10 alternating beanbag/dumbbell snatch (5-15 lb) 9/15 side to side hurdles Game Over the Bar
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Saturday 7.25.15
Warmup Pizza box game Skill Push Press Workout 10 minutes Every Minute on the Minute 2 push press 5 box jump 5 m med ball toss Game Dodge ball
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Tuesday 7.20.15
Warmup 45 secs arm circles 45 secs pocket kickers 45 secs plank hold 45 secs inchworm 45 secs bear crawl *Rest 15 secs between each movement Skill Pull-ups (strict) Workout 2/4 Pushups 4/8 situps 6/12 lunges 1 bar muscle up Game Capture the Flag
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Sunday 7.19.15
Warmup: 30 sec jump rope 30 sec squats 30 sec plank hold 30 sec jumping jacks *Rest 30 sec in between each round Skill: Broad Jump Workout: 7 min amrap 10 second rope hold / rope climb as high as you can 15 jump ropes 20 m sprint Game Guard the King/Queen
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Saturday 7.18.15
Warmup Burpee Basketball Skill Hang power snatch Workout 5 rounds for time: 3/5 Hang power snatch (PVC, unloaded 15 lb) 6/10 Med ball slams 9/15 knee raises/knees to elbows Game Ultimate Football
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