Kids

Warm up:
Agility ladder

Skill focus: rope climb

WOD: 4 rounds for time of:
1 rope climb
40 single unders
10 Burpees

Game: dodge ball

Teens

Warm up: 
Agility ladder

Skill focus: 
J hook

WOD:
4 rounds for time of:
1 rope climb
40 double unders
20 burpees

Teens

Warm up: 

Dynamic drills 

Skill focus: 

Power clean 

WOD: 

Partners complete 

20 calorie assault bike 

50 power clean (heavy) 

20 Calorie assault bike 

50 push jerks (heavy) 

20 calorie assault bike

Kids

Warm up: 

Relay races

Skill focus: 

Rowing 

WOD: 

Partners complete 

2 minute AMRAP of each for two rounds 

Rowing, dumbbell push jerk, dumbbell hang power clean

Game: 

Freeze tag

Kids

Warm up: Relay races 

Skill focus: Thruster 

WOD: AMRAP in ? 

11 sit-ups 

7 Thruster 

5 Burpees 

Game: 

Coaches choice

Kids

Warm up:

Tabata

Plate Jump

Squat

Jumping Jack

Skill Focus:

Squat/Push-ups

WOD:

AMRAP in 10 Minutes

10 Squats

10 Plate Jumps

10 Push-ups 

10 Running laps- indoor track course

Game: 

Move the "stuff"

Teens

Warm up: 

Dymanic drills 

Skill focus: deadlift 

WOD: 

Deadlift 3-3-3-2-2-1-1 

then

“Fran” 

21-15-9 

Thrusters 

Pull ups

Teens

Warm up:
Dynamic drills
Skill focus: pull ups
WOD:
Partners complete
125 push ups
100 pull ups
75 front squats
50 hang power cleans

Teens

Warm up: dynamic drills 

Skill focus: bench press 

WOD:

Bench press 

Find 1 RM 

Then 

2 rounds for MAX Reps 

2 minute of power cleans

1 minute rest 

2 minutes of Burpees over the bar 

1 minute rest 

2 minutes of thrusters

Kids

Warm up: dynamic drills 

Skill focus: deadlift 

WOD:

2 rounds for max reps 

1 minute deadlifts 

1 minute rest 

1 minute shuttle sprints 

1 minute rest 

1 minute pull ups

1 minute rest 

Game: rope fun!

Teens

Warm up:

Agility drills

Skill: Rope climb

Skill: Push Press

 

WOD:

12 rope climb 

12 deadlift 

12 hang power cleans

12 push Press 

Rest 1 minute 

Kids

Warm up:
Station Rotation

Skill focus: rope climbs

WOD: Partner Tabatas
4 tabatas Rounds of each for max reps
Shuttle sprints
High five Burpees
PVC Partner thrusters
Leg kick up/push down
Med ball sit up toss
Jump over/Crawl Under Med ball over and under

Game: freeze tag

Kids

Warm up: Med Ball Shoot Out

WOD:

 “Turkey Madness”

Partners complete 2 rounds of with a Turkey (Med Ball)

50 turkey tosses

40 turkey deadlift 

30 turkey snatches 

20 turkey squats 

10 turkey Burpees 

Game: kids choice 

Teens

Warm up: mixed Tabata 

Skill focus: double unders 

WOD: 

AMRAP In 20 minutes 

10 Push Press (medium)

10 Kettlebell swing (heavy)

40 double unders 

Kids

Warm up: agility ladder 

Skill focus: Toes to Bar 

WOD:

AMRAP In 10 minute

10 shuttle sprint buy in 

Then 

10 knee raises

10 air squats

10 push ups 

10 Burpees 

Game: Freeze Tag

Teens

Warm up: dynamic Drills 

Skill focus: toes 2 Bar 

WOD:

AMRAP in 10 minutes 

400m Run buy in

Then 

10 Toes to Bar

10 Back Squats

10 hand stand push ups 

10 shoulder to over head 

Bar should be light and same bar for both lifts 

Kids

Warm up: dodge ball 

Skill focus: Med Ball Clean 

WOD: 

7 rounds of 

7 KB deadlift 

7 goblet Squats

7 medball cleans 

7 push Press 

Game: Pizza Pie

Kids

Warm up: grab ball

Skill focus: jump rope

WOD:

Partners Complete

100 single unders*

90 dumbbell push Press

80 single unders

70 box jumps

60 single unders

50 front squats

40 single unders

30 Burpees

20 single unders

10 forward rolls

* beginners and younger athlete teams complete half the amount of reps of single unders

Game: kids choice

Teens

Warm up: agility ladder 

Skill focus: bar muscle up 

WOD: 

Partner AMRAP in 12 minutes 

6 Bar Muscle ups

12 Wall Balls

24 Box Jumps