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

Preschool

Wild Animals

Skill:
Giraffe squats

Circle Warm up:
Jumping Jacks, hop on one leg, Run, Bear Crawl

WOD:
Obstacles -toes to rings - log roll/rollover - tunnel from mats - rope - jump on plates - walking lunges

Game:
Switch
Duck, duck, goose
Professor Grover

Preschool

Mission: Gobble Gobble 

(Get the Turkey to safety from the fox) 

 Warm up: 

Kids run/hop/skip/etc around cones set up in a circle, and stop when you call freeze.  

WOD: 

Obstacle course: 

 Kids get the smaller light balls (turkeys) through the course?! - grab a ball from box - over and under OR army crawl then set up on to box and jump off - squats to medballs - agility ladder - put ball into upside down box - rings (bring toes to rings or do a 5 sec ring hold) - runs to start - Repeat 

 Game: 

Cookie monster

Teens

Warm up:
Agility ladder relays

Skill focus:
Snatch

WOD:
Snatch 2-2-2-2-2-2-2
Back squat 2-2-2-2-2-2-3

Cash Out:
AMRAP kettlebell swings in 5 minutes

Teens

Warm up: 

Agility ladder 

Skill focus: 

Deadlift 

WOD: Deadlift 5-5-5-3-3-3-1-1-1 

AMRAP in 6 minutes 

 5 box jumps (high box) 

10 push press (light) 

10 sit-ups

Kids

Warm up: 

partner relay races 

 Skill focus: push press 

WOD: 

Partner AMRAP in 10 minutes 

 10 box jumps 

20 push press 

 30 sit-ups 

 Partners must split work in half for each exercise and complete their entire half before switching. One person works at a time 

Game: 

Farmers and lumber jacks

Teens

Warm up: 

Dynamic drills 

Skill focus: 

Shoulder press (work on sets of three) 

WOD: 

AMRAP in 

18 minutes 

 18 hang power snatch 

18 box jumps 

18 deadlift 

18 double unders 

 Cash out: 

tabata plank

Teens

Warm up: 

Play card drills 

Skill focus: 

Handstand walks 

WOD: 

Partner AMRAP in 15 minutes 

24ft handstand walk 

24 front squat 

24 burpees 

24 push Jerk

Kids

Warm up: 

Tic Tac Toe 

Skill focus: 

Turkish Get Up 

WOD: 

 For time 21-15-9 

Wall balls 

Burpees 

Toes to bar

Kids

Warm up: 

Build your own obstacle course 

Skill focus: 

Clean and jerk 

WOD: 

 4 rounds for time: 

2 Alley loop runs 

5 clean and jerks 

10 pull ups 

15 sit-ups 

Lesson: what does it mean to have integrity? 

Game: 

Doctor dodge ball