Wednesday, June 20, 2018

Kids




Warm Up: 
Move the Castle

Skill Focus: 
Rope Climb

WOD:
Partner AMRAP in ?
1 Rope Climb or Hold while other partner does Air Squats
then Run Alley Loop Together
1 Rope Climb or Hold while other partner does Sit Ups
then Run Alley Loop Together
 
Game: Musical Med Balls

Teens

 
 
Warm up: 
Mixed Rowing Tabatas

Skill Focus: 
Rope Climbs

WOD:
EMOM in 12 Minutes
Odd: 1 Rope Climb
Even: Max Set Strung Toes to Bar

Cash Out:
400 meter sprint

Preschool

 
Warm Up: 
Reaction Ball drills 

Skill Focus: 
Laser elbows & Super glue heel Squats 

WOD: 
Two teams, one person from each time goes at a time, then tags the next person in line 
5 air squats 
Bear crawl through cones 
Climb up & over box 
5 plate jumps 
1 forward roll 
Sprint to the start & tag next person. 

Game: 
Cookie Monster
Duck Duck Goose.

Kids


Warm Up: 
Reaction Ball- drills 

Skill Focus: 
"Jump+Land" (Push Jerks) 

WOD:
21-15-9 
Push Jerks 
Box Jumps 

Game: 
Sled Pull
Tic-Tac-Toe

Wednesday, June 13, 2018

Kids


Warm Up:
Mixed Tabatas

Skill Focus:
Handstand Kick Ups

WOD:
Partner AMRAP in 9 minutes
10 Handstand Kick Ups
10 Front Squats
10 Single Unders
10 Toes through Rings

Game:
Reaction Ball!


Teens





Warm up:
Dynamic Drills

Skill Focus:
Handstand Skills & Rings

WOD:
Test Day! 5 Rep Max Front Squat

then

AMRAP in 10 Minutes
5 Hand Stand Push Ups
10 Toes through Rings
15 Double Unders

Friday, June 8, 2018

Kids




Warm Up: 
Dice Roll 

Skill: 
Laser beam elbows & super glue heels (Front Squats) 

WOD: 
3 rounds of Station Rotation (30 secs work/30 sec rest) 
Wall Balls 
Push up + shoulder tap r/l 
Box Jumps 

Game: 
3 in a Row