Kids

Warm up: Partner Agility Ladder Relays 

Skill focus: Front squat

WOD: 

With a 8 minute running clock partners complete: 

4 minute AMRAP of burpees 

One works, one jump ropes 

4 minute AMRAP of Front squats 

One works, one rows 

Game: Four Corners

Kids

Warm up: Mixed Tabatas

Skill focus: Barbell Deadlift 

WOD: 

10 Rounds for time of 

10 deadlifts 

10 bar over burpees  

(8 minute time cap) 

Game: kids choice

Kids

Warm up: gymnastic mat relays
Skill focus: handstands
WOD:
Partners complete 2 minute AMRAP at each station, switching every minute.
Row
Squat
Sit-up
Push up
Ring Row
Game: snake tag

Teens

Warm up: dynamic drills

Skill focus: double under

WOD:
3 Rounds for Time:
15 double unders
200m run
15 sit-ups
200m Run
15 dumbbell Shoulder to Overhead (heavy)

Teens

Warm up: rowing and dynamic drills
WOD:
3-3-3-3-3
Back squat
Then
"Baseline"
500m row
40 air squats
30 sit-ups
20 push ups
10 pull ups

Kids

Warm up: gymnastic mat relays 

Skill focus: handstands 

WOD:

Partners complete 2 minute AMRAP at each station, switching every minute. 

Row 

Squat

Sit-up 

Push up 

Ring Row 

Game: snake tag

Preschool

BATS and VAMPIRES!

Skill:

Bat Squats 

Vampire Burpees

Warm up:

The Bat Cave

(Hide in the bat cave until released, when released do what's indicated by the vampire....bear crawl, run, etc..)

WOD:

AMRAP in ????

Cone drills --> Toes to Rings--> Bat Squats-->Agility Ladder--> Forward Roll

Game:

Vampire what time is lunch

Bat- Bat - Vampire