Kids

Warm up:
Rope Drills

Skill Focus: “heels down!” -Squat

WOD: 

Tabata Station Rotation! 

Use the Tabata clock for 3 rounds of: 

Battle Ropes

Row

Squat

Push up

Jump Rope

Sit-up

Game: Parachute Cat and Mouse

Preschool

Skills: 

Super Slow Driver Squats

Snake Push-ups

Warm Up:

3/5/7/10/11 Squats ...and Run to cones

WOD:

AMRAP in??

3 Squats -->Agility ladder --> cones

3 Push Ups-->Agility Ladder-->cones

Game:

Cookie Monster what time is lunch

Duck Duck Goose

Cash out:

V-up...(attempts)

Teens

Warm up:
Musical Med Balls

Skill Focus:
Push Up

WOD:
Every Minute on the Minute for 12 minutes
3 Deadlifts & 3 Shoulder Press

then

AMRAP in 7 minutes
3 Box jumps (high)
6 push ups
9 air squats

Kids

Warm up:

Tic Tac Toe Relays 

Skill Focus:

Big Muscles First! “Wall Balls”

WOD:

AMRAP in 10 minutes 

5 Single Unders (increase by 5 reps each round) 

2 Kettlebell Swings (increase by 2 reps each round)

1 Wall Balls (increase by 1 rep each round) 

Game:

Kids Choice! 

Teens

Warm up:

dynamic drills 

Skill focus:

ring kipping swings

5 swings EMOM for 7 minutes

WOD:

10 to 1 Thruster (light) & Burpee over the bar 

Cash out:

Test Day: Weighted Push Up

Kids

Warm up:

High Fives! 

Skill focus:

toes through rings

WOD:

10 to 1 Dumbbell Thruster & Burpee

Game:

The Floor is Lava

Preschool

Skill: 

Rocketship Thrusters 

Warm up: 

2 Burpees over the PVC 

5 squats 

10 Jumping jacks 

WOD: 

Obstacle course 

5 rocket ship thrusters in Hoop Bear crawl between cones Frog Jumps to PVC 2 Burpees over PVC