Teens

Warm up:

Partner Running Rotations

Skill Focus:

Toes to Bar 

WOD:

4 rounds for time of:

400 meter run

15 toes to bar

50 air squats 

Kids

Warm up: 

Mixed tababta

Skill: Rope Climb 

WOD: 

Partner AMRAP in 7 minutes 

6 burpees over the bar

6 air squats

6 push ups 

Game: 

Tic Tac Toe

Teens

Warm up:

Rock, Paper, Scissors, Shoot!

Skill Focus:

Butterfly pull ups 

WOD:

Every Minute on the Minute for 12 minutes 

ODD: 3 squat cleans 

EVEN: 5-8 butterfly pull-ups 

Cash out:

AMRAP in 6 minutes 

4 lateral hop burpees 

12 dumbbell snatch 

Kids

Warm up:

Agility ladder & sliders

Skill focus:

Jump & Land 

WOD:

Partner AMRAP in 8 minutes 

(Alternating full rounds)

12 dumbbell deadlifts

9 dumbbell hang power cleans 

6 dumbbell push jerks 

Game:

Rock, Paper, Scissors shoot ladder

Teens

 Warm up:

Kettlebell drills

Skill focus:

Barbell cycling 

WOD: 

“Partner DT”

10 rounds for time alternating full round with a partner:

12 deadlifts

9 hang power cleans

6 push jerks 

Kids

Warmup: 

med ball relays

Skill Focus: 

Ground to OH with a plate

WOD: 

Partner AMRAP in 8 Minutes

8 box jump overs 

1 shuttle run down and back

8 ground to overhead with a plate

Game: 

banana tag

Teens

Warm up:

Partner Station Rotation

Skill Focus:

Rowing

WOD:

For Time on a 2:00 minute Work: 1:00 Minute Rest Clock

18/22/30 Row Calories

20 Kettlebell Swings (Heavy)

50ft Lunge with Kettlebell