Kids

Warm up:
Mixed jump rope tabatas

Skill focus:
Barbell deadlift

WOD:
AMRAP in 10 minutes
5 deadlifts
10 ring rows
1 ally loop sprint

Game:
Rock, paper, scissors shoot
Winner picks movement for opponent to do

Kids

Warm up:
Med ball Relays

Skill Focus:
Front squat

WOD:
4 rounds
2m of 8 front squats, 8 box jumps, Max shuttle sprints in remaining a time, rest 2 minutes

Game:
Kids choice

Preschool

Circus Day!
Skill focus:
Strong man pick ups (deadlift with a ball)

Warm up:
Elephant or seal! Kids run around until coach yells elephant or seal! Elephant means 3 tuck jumps, seal means 1 burpee!

WOD:
4 rounds of
1 acrobat flip (skin the cat or hanging knee raise)
2 lion jumps through ring of fire (jumps through hula hoop)
3 strong man pick ups (deadlift with ball)
1 clown car sprint (kids run together inside of a hula hoop)

Game: 

Big top parachute fun!

Kids

Warm up:
Station rotation

Skill focus:
Toes to bar

WOD:
AMRAP in 7 minutes
7 push jerks
7 toes to bar

Game:
Sprint tic tac toe

Kids

Warm up:
Sprint tic Tac toe

Skill focus:
Toes to bar

WOD: 

Death by 10 meters

Game:
Pizza pie

Preschool

Super Hero Day 

Skill:

Superman 

Warm up:

Spidey Crawl

WOD:

Hulk Smash 

Flash Sprints

Game:

Hero Hero Vulcan

Kids

Warm up:
Med ball Relays
Skill Focus: Front squat

WOD:
4 (2 MINUTE ROUNDS) rounds
 8 front squats
8 box jumps
Max shuttle sprints in remaining a time
rest 2 minutes

Game:
kids choice

Kids

Warm up:
Group Med ball drills

Skill focus:
Barbell front squat

WOD:
AMRAP in 8 minutes
5 front squats
30 single unders or 15 double unders (or attempts)
10 push ups

Game:
Kids choice

Teens

Warmup: Row/agility

Skill: Wall Ball

WOD:

6 Rounds

10 Wall Balls

15/8 Cal Row

10 Burpees over Rower

Skill:

Handstand practice

Teens

Warm up:
dynamic drills

Skill focus:
push press

WOD:
Push Press
5-3-3-2-2-1-1
4 Rounds of 500m row followed by 2 minutes rest

Preschool

Dinosaur Day

Skill:

Dinosaur Egg Deadlift (using small medballs)

T-Rex Push-ups

Warm up:

Dino Crawls

WOD:

AMRAP in ? about 5 Minutes

5 Dino Egg Deadlifts

Run with MedBall to end 

Dino Bird Run back

5 T-Rex Push-ups

Dino Bird Run back 

Pick up Dino Egg 

Dino Bird Run back 

Game:

Dino Egg Musical Chairs

Kids

Warm up:
Partner races

Skill focus: Push press

WOD:
2 rounds or a one minute station rotation of- battle ropes, burpees, goblet squat, sled pull, push press, rest

Game:
Team sprint tic tack toe

Kids

Warm up:
Agility ladder--->sprint--->pick a card and return to the ladder according to suite. (Hearts- crab walk, diamond-bear crawl, clubs-run backwards, spades-skip.

Skill focus:
Double unders

WOD: AMRAP in 10 minutes
Dumbbell power clean
Burpee
Push jerk
Start with one rep of each and add one rep each round

Cash out:
Max set of single unders