Kids

WARM UP:
Med Ball Indian Run

SKILL:
Box Jumps

WOD: 
Partner AMRAP

15 Sit ups
10 Box Jumps
5 Push ups

Game:
Fill the Bucket!

Two teams race to take water from one HUGE bucket via sponges and ONE cup each team, to their team bucket...

First team bucket filled wins!!

Teens

Warm up:
Assault bike relays

Skill focus: Back squat

WOD:
4 rounds of:
AMRAP in 3 minutes
5 calories assault bike
5 burpees
5 overhead squats
5 Kettlebell swings
Rest 1 minute in between rounds; each round starts on the assault bike

Teens

Warm up:
Rowing/dynamic drills

Skill focus:
deadlift

WOD:
Spend 20 minutes working on the deadlift
Then
For time:
6 Rounds of:
10 dumbell push press
10 dumbell walking lunge
Rest 30s

Kids

Warm up: relay races

Skill focus: Overhead Squat

WOD:
Partners complete 5 water glass overhead squats and then sprint to their bucket and dump the water in. Then tag their partner for his/her turn. First team to fill the bucket wins.

Game:
Don't spill it!
Coach calls out movements and rep schemes of movements kids must do holding a full glass of water. The person with the fullest glass at the end, wins!

Kids

Warm up:
Jump rope mixed tabatas

Skill focus:
Rope climbs

WOD: Choose your own adventure

Accumulate as many points as possible in 12 minutes any way you choose from a list of exercises/reps awarded 1, 2 or 3 points. (Kids helped come up with the exercises and reps)

Game:
Tic-tac-toe Races

Preschool

Warm up:
Obstacle course

Skill focus:
Drinking cup overhead squat

WOD:
Teams fill a cup with water then do 3 overhead squats with the cup and then run it over to fill their bucket

Game:
Sponge tag

Teens

Warm up: Dynamic drills

Skill focus: Clean/hang clean

WOD:
21 deadlifts
21 burpees
Run 200m
15 power cleans
15 burpees
Run 200m
9 hang power cleans
9 burpees
Run 200m
(Lower weight of the bar each movement)

Cash out: Mixed Tabata- plank/strict pull up

Kids

WARM UP:

AMRAP 5 minutes

10 Tuck Jumps
5 medicine ball squats
10 kettle bell swings
5 jump rope
10 jumping jacks

SKILL:

Dumbbell Front Squats

WOD:

8 dumb bell front squats
8 burpees
8 sit ups
Shuttle Run

GAME:
Pizza delivery