GRIT KID/TEEN WORKOUTS

Age group WOD 1
Hungry Hippos
Wod 2
Homecoming Dance
Wod 3
Hansel and Gretel
Wod 4
Pokemon
Ages
8-10
3 Rounds for time:
10 Burpees Plate Jumps
15 Abmat situps
Walking Lunges bodyweight
2 mins of Ring rows, directly into
2 mins of 24 inch box push ups, directly into
2 mins of box jump overs to 4/3 45lb plates
For Time: (9 min cap)
50 single unders
Then, 3 rounds
150/100 meter row
10 Shoulder to overhead 25/15
Then, 50 single unders
?
Ages
11-13
3 Rounds for time:
10 Burpees Plate Jumps
15 Abmat situps
Walking goblet lunges 35/26 KB at the chest
2 mins of Ring rows, directly into
2 mins of 20 inch box push ups, directly into
2 mins of box jump overs to 5/4 45lb plates
For Time: (9 min cap)
50 single unders
Then, 3 rounds
200/150 meter row
10 Shoulder to overhead 35/25
Then, 50 single unders
?
Ages
14-15
3 Rounds for time:
10 Lateral bar jumping burpees
20 Russian Twists 26/20 kettlebell
Back rack walking lunges 75/55
2 mins of Pull ups, directly into
2 mins of hand stand pushups, directly into
2 mins of box jump overs to 24/20
Then 4 min to find 1RM Clean
For Time: (9 min cap)
50 double unders
Then, 21-15-9
Calorie ros (girls 15/9/6)
Shoulder to overhead 75/55
Then, 50 double unders
?
Ages
16-17
3 Rounds for time:
10 lateral bar jumping burpees
20 Russian Twists 35/26 kettlebell
Overhead walking lunges 75/55
2 mins of Pull ups, directly into
2 mins of hand stand pushups, directly into
2 mins of box jump overs to 24/20
Then 4 min to find 1RM Clean
For Time: (9 min cap)
50 double unders
Then, 21-15-9
Calorie ros (girls 15/9/6)
Shoulder to overhead 95/65
Then, 50 double unders
?



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Preparing for the Festival

We have blocks of room set up two local hotels. The Courtyard Hampton Coliseum Central (757.838.3300) and the Best Western Hampton Colesium (757.827.5052)


Places to Eat