Kids

Warm up:
Partner Med ball drills

Skill focus:
Med ball cleans

 

WOD:

"Partner Med Ball DT"

Partners complete ten rounds all with a medicine ball. Each partner completes a full round before alternating 

12 deadlifts 

9 hang power cleans 

6 push Jerk

Game:
Dr. Dodgeball

Teens

Warm up:
Partner Med ball drills 

 

Skill focus: 

Push Jerk 

WOD: 

push Jerk 2-2-2-2-2-2-2

Then 

"DT"

5 rounds of 

12 deadlifts

9 hang power clean 

6 push jerks 

*Use a moderately heavy weight

Kids

Warm up:
Station rotation

Skill focus:
Handstand skills 

WOD:
AMRAP in 7 minutes
7 push ups
7 wall balls

Game:
PVC Pass

Teens

Warm up:
Station rotation

Skill focus: Handstand skills

WOD:
Find a Bench press single
Then
AMRAP in 8 minutes
5 handstand push ups
10 wall balls

Cash out:
Accumulate 30 strict pull ups

Kids

Warm up:
Agility ladder

Skill focus:
Toes to bar

WOD:
AMRAP in 8 minutes 

10 thrusters 

10 box jumps

10 toes to bar

Game:
Kids choice (dodgeball)

Teens

Warm up:
Agility ladder

Skill focus:
Toes to bar

WOD:

Thruster 

3-3-3-3-3-3

Then 

21-15-9 

Thruster (light)

Box jump (20/24)

Toes to bar

Cash out:
Accumulate 30 reps of a single leg exercise

Preschool

Theme: Fireworks

Skill:
Thrusters

Warm Up:
Broad Jumps to Plate
5 squats on plate
Bear Crawl to cones
Run back

WOD:
4 Rounds:

Roll the bag of fireworks (small medball) to plates
5 box jumps on to plates
Roll the bag of fireworks (small medal) to cones
4 thrusters with firework exploding above (clap over head)
Roll the bag of firework back to start (small medball)

Games:
Cookie Monster
Sprint Relays

Teens

Warm up: dynamic drills

Skill focus: double under
WOD:
"Annie"
For time complete
50-40-30-20-10
Double Unders & sit-ups

Then
Overhead squat
3-3-3-3-3

Cash out:
Max strict pull up & max push up 

Kids

Warm up:
Tabata!

Skill focus:
Over head squat & Turkish get up

WOD:
Partners complete for time:
50-40-30-20-10
Single unders & sit-ups

Game:
Mat attack

Kids

Warm up:
Tic tac toe & hang man

Skill focus:
Barbell hang power clean

WOD:
3 rounds of 1 minute AMRAP of hang power cleans, 1 minute AMRAP of burpees over bar, 1 minute of front squats, 1 minute rest

Game:
Jump olympics- max vertical, max broad & max box jump

Teens

Warm up:
Partner Med ball drills

Skill focus:
Hang clean (find a heavy double for the day)

WOD:
3 rounds of
1 minute AMRAP hang power clean
1 minute AMRAP burpees over bar
1 minute AMRAP front squats

Cash out:
Max height box jump

Kids

Teens

Warm up:
Station rotation

Skill focus:
Floor press (work on sets of 5)

WOD:
3 rounds
20 Squat clean
20 bar or ring row
20 front rack lunge
20 box dip
Run 200m

Kids

Warm up:
Partner relay races

Skill focus:
Med ball clean

WOD:
Partners complete 3 rounds of
30 medball cleans
30 box dips
30 lunges
30 ring or bar rows
Run 10 mats

Game:
Pizza pie

Preschool

Skill work: Wall walks/Handstands 

Warm up: 

Agility ladder--> bunny hops -->two feet in, two feet out. --> run around cones-->freeze then do one of the following- squats/burpees/jumping jacks 

WOD Relay- 

Run x2 

Frog hops x2 

Pizza delivery x2 (balance a mat with one hand) 

Games: 

Cookie Monster 

Duck, duck, goose

Teens

Warm up:
Partner rowing rotation

Skill focus: Push Jerk

WOD:
Test Day! Push Jerk find a heavy 2rm

 Then "Baseline" 500m row 40 squats 30 sit-ups 20 push-ups 10 pull ups

Kids

Warm up:
Med ball drills

Skill focus:
deadlift 

 

WOD: 

AMRAP in 3 minutes of each:

Air squat 

shoulder press

Deadlift 

Partners are assigned a work station on one side of the gym and a switch station on the other side. They must sprint to tag out who is working and who is resting.

Game:
Dodgeball