Teens

Warm up: partner kettlebell drills

Skill focus: overhead squat

WOD:

Work on sets of three on overhead squat

Then

Partner AMRAP in 12 minutes (one person working at a time)

12 overhead squats 

12 bar over burpees

12 power snatches

12 bar over burpees

Kids

Warm up:
jump rope tabatas 

Skill focus:
bar hangs & swings with active shoulders 

WOD:
AMRAP in 8 minutes 10 single understand 5 overhead squats with jump rope 

Game:
grab ball

Teens

Warm up:
running relays

Skill focus:
Deadlift

Build up to a heavy triple. Then take 80% of that number for the following 

5 rounds for time:

3 deadlift 

Sprint 100m 

Rest 2 minutes

Cash out: 

4 rounds Not for time 

5 strict pull ups 

10 hanging leg raises 

20s hollow hold

20s super man hold

Teens

Warm up:
dynamic drills

Skill focus:
Turkish get up

WOD:
5 rounds for time of

10 weighted step ups 

3 Turkish get up right 

3 Turkish get up left

Cash out:
Three 1 minute or max handstand holds

KIds

Warm up:
Dynamic drills tabata

Skill focus:
Active shoulders on pull up bar

WOD:
2 minute AMRAP of each with 2 minutes rest in between. Add all reps together following last rounds. 

Box jump

Kettlebell swing

Crab walk (mats crossed)

Monkey hang

Game:
Army dodgeball

Kids

Warm up:
relay races

Skill focus:
kettlebell swing

WOD: 

Partners alternate taking turns pull the sled with a kettlebell on it. At the start of Every minute one partner must complete 10 kettlebell swings. 

Then 

400m team sled pull 

Game:
tv tag

Teens

Warm up:
Dynamic drills

Skill focus:
Pull ups

WOD:
16 minute EMOM
30 second AMRAPs alternating between box jumps and pull ups

Teens

Warm up:
Station rotation

Skill focus:
Push up

WOD:
3 rounds of
AMRAP in 5 minutes
Run 200m
30 Kettlebell swings
20 push ups

Kids

Warm up:
Grab ball

Skill focus:
Push up

WOD:
Partners Complete (working one person at a time)
3 Rounds of
3m AMRAP
20 shuttle sprints between cones
30 kettlebell swings
20 push ups
1 minute rest

Game:
Jump rope games

Kids

Warm up:
Freeze tag & dynamic drills

Skill focus:
Front squat 

WOD: 

Beat the Streets

Partner WOD, AMRAP in 15min:

One person holding a plate overhead 

while the other person completes:

12 Front Squats 

12 Burpees

Game: 
Pizza pie

Teens

Warm up: dynamic drills

Skill focus: double under

WOD:
5 rounds of
12 Dumbbell Push Press
24 Double Unders
12 Dumbbell Walking Lunges
6 Pull Ups

Cash out:
Core Accessory Work

Kids

Warm up: partner
Med ball drills
Skill focus: deadlift
WOD: Amrap in 8 minutes
Infinity ladder of burpees and deadlifts
Game: Tunnel tag

Teens

Warm up:
slider relays

Skill focus: 

Toes to bar

WOD:
Front squat- warm up and then with the same weight accumulate 25 solid reps in 10 minutes

AMRAP in 7 minutes
7 wall balls
7 toes to bar
7 hang power cleans.

Skill Focus:

Handstand Walk

Kids

Warm up:
"watch me" song warm up

Skill focus:
Dip shrug drop stand

WOD:
AMRAP in 7 minutes
7 wall balls
7 sit-ups
7 Med ball cleans

Game:
Musical Med balls