Teens

Warm up: agility ladder 

Skill focus: bar muscle up 

WOD: 

Partner AMRAP in 12 minutes 

6 Bar Muscle ups

12 Wall Balls

24 Box Jumps

Kids

Warm up: agility ladder

Skill focus: handstands 

WOD: 

5 rounds alternating with a partner 

15 Dumbbell Front Squats 

Max Handstand or Plank Hold 

Score is the accumulation of time in the Holds. 

Game: coaches choice

Teens

Warm up: agility ladder

Skill focus: handstands 

WOD: 

5 rounds of

3 Front Squats (heavy)

Max Handstand or Plank Hold 

Rest 2 minutes 

Score is the accumulation of time in the holds.

Teens

Warm up: dynamic drills
Skill focus: pull ups
WOD:
Partners complete
125 push ups
100 pull ups
75 front squats
50 hang power cleans

Teens

Warm up: cone drills

Skill Focus: clean and jerk 

Clean & Jerk 

1-1-1-1-1-1-1

Then 

Partner Helen Meets Grace

3 rounds of 

400m Run (run 200m together)

21 kettlebell swings 

12 pull ups 

Then 

30 clean and jerks

Kids

Warm up: cone drills

Skill Focus: clean and jerk 

Partner Complete 

3 rounds of 

3 alley loop runs together 

22 kettlebell swings 

12 push ups 

Then 

30 dumbbell clean and jerks

Preschool

Warm up: How fast can you go!?

Skill focus: jump rope 

WOD: AMRAP in 7 minutes 

5 jump ropes

5 squats 

Throw the ball and run fast to go get it

Game: freeze tag