Preschool

Numbers Day 

Skill: 

Pushup/stink bug pushups 

Warm up:

 Dice roll. Each child took a turn rolling the dice, and the number shown on the dice was the number of reputations we did of: 

1) Squats 

2) Burpees 

3) Jumping Jacks 

4) Lunges 

5) Pushups 

 WOD: 

Four Corners Set up three areas, each with a different movement, and place a number next to the station. Set up an area as a starting point, 0, home 0 - Home 1 - 10 Plate Jumps (set up in a circle) 2 - 5 squat jump 

3 - 10 Jumping Jacks 

 The coach calls a number, and the kids go from 0 (home) to the number, complete the movement and run back to home. Repeat. 

Games: 

Squat Potato Number Train - the kids sit in a line, one behind the other, and pass a ball overhead to the person sitting behind, and run to the back of the line. Continue until we reach the end of the gym. Cookie Monster

Kids

Warm up: station rotation

Skill focus: rope climb 

WOD: 

AMRAP in 8 minutes 

1 rope climb 

15 single unders 

5 Med ball cleans or Squat Cleans (advanced) 

Game: ropes and rings

Teens

Warm up: station rotation

Skill focus: rope climb 

WOD: 

Back squat 2-2-2-2-2-2

Then 

AMRAP in 8 minutes 

1 rope climb 

15 double unders

5 squat cleans

Kids

Warm up: agility ladder 

Skill focus: ring dips; 5 sets of 4

WOD: 

For time:

21-15-9

Box jump 

Push up 

Push press 

Game: dice knock out

Teens

Warm up: agility ladder 

Skill focus: ring dips; 5 sets of 4

WOD: 

For time:

21-15-9

Box jump (high)

Push up 

Shoulder to overhead

Teens

Warm up:
Playing card relays

Skill Focus:
Bench press (find a heavy single for the day)

WOD:
AMRAP in 15 minutes 

10 Dumbbell Push Press

20 Toes to Bar

30 Burpees

Preschool

SNOW Day! 

Skill: 

Slow Squat jumps 

London Bridge 

Warm Up: 

Lunges (big step in the snow) Squat and turn- catch trainer-tossed ball Skip back to beginning 

WoD:

Obstacle Course: Toes to Rings/Ring Holds Forward Roll/Log roll Plate Jumps (ice block jumps) Climb up and over (boxes) Snowman (Bunny) hop to Start 

Games: 

Hungry Crabs Snowball (Gator balls) into upside down Box)

KIds

Warm up:
Playing card relays

Skill focus:
Toes to bar

WOD:
AMRAP in 12 minutes

Push press 

Toes to bar 

Burpee

"Roll the dice at each station and do that amount of reps. Move the stations in order until time is up"

Game:
Kids choice

Kids

Warm up:
Build your own obstacle course

Skill focus:
Overhead squat

WOD:

"Lil Nancy with a friend"

10 rounds for time (partners alternate rounds)

Run one annex loop 

15 overhead squats with a band

Game:
Hungry hippos

Preschool

Skill:

Plank Holds

Deadlifts

Warm up:

Hops with gator ball between legs

Under Hurdles

Jump Over Hurdles

WOD

Forward Rolls

Log Rolls

Lunges

Squats

Games:

Fruit Monster - kids are given a fruit, and when called out, have to get by the “fruit” monster without getting tagged.

Duck Duck Goose

Teens

Warm up:
tabatas!

Skill focus:
push up- find a max set 

WOD:
Farmers Walks x 5

Then
"Baseline"
500m row
40 squats
30 sit ups
20 push ups
10 pull ups

Cash out:
double under skill work