Preschool

 

Skill: Forward Rolls & Wall Walks

Warm up: Switch (Sprints, Side Shuffle, Broad Jumps)

WOD:

Dice Roll - Each child has a turn to roll a dice, and then do the movement based on the following:

1- Forward Roll

2- Burpees

3- Inch Worm

4- Star Jumps

5- Squats

6- Jumping Jacks.

Games:

‘Bowling’- kids try to knock over the foam rollers using dice

Sprint Relays

Cookie Monster

Teens

Warm up: mixed rowing tabata

Skill focus: rowing technique and pacing
WOD: "baseline"
500m Row
40 squats
30 sit ups
20 push ups
10 pull ups

Full recovery then
Max 500m row

Cash out: team of three complete 50 ski calories

Kids

Warm up: tabata!

Skill focus: rowing

WOD:
AMRAP in 1 min of each for two rounds
Row
Squat
Push up
Sit up

Game: relay races

Kids

Warm up: station rotation
Skill focus: pull ups
WOD: "Fran"
21-15-9
Thruster
Pull up
Game: Mr. Fox

Preschool

Theme: Monsters Day
Skill Work:
Plank games & Push ups

Warm Up:
Squats, Sprints, & Jumping Jacks
WOD: 2 Rounds of Sprints x2 5 Monster Squats Sprints x2 3 Burpees

Games: Follow the Leader Cookie Monster

Teens and Kids

TEENS:

Warm up: 

Dynamic drills 

Skill focus: 

Power snatch (work on technique or find a heavy single) 

WOD: 

For time-20 power snatches

30 box jumps

40 kettle bell swings

50 double unders

**every minute on the minute stop in do 5 air squats 

KIDS:

Warm up: 

3,2,1 up! 

Skill focus: 

Squat 

WOD: 

AMRAP in 10 minutes 

10 Dumbbell snatch (5r/5l) 

10 air squats 

10 single unders 

10 box jumps 

Game: 

Musical Med balls

Kids

Warm up: agility ladder

Skill focus:

kettlebell swing

WOD:
Partners complete for time
50 wall balls
Run 200m together
50 kettlebell swings
Run 200m together
50 sit-ups
Run 200m together

Game: tag games

Kids

WARM UP:
Dodgeball

SKILL:
Jump rope/ single unders

WOD: Partner
AMRAP 12 minutes
20 walking lunges (focusing on back knee down or start over)
20 burpees (chest to the ground/ reach clap over head!)
20 singles (stand straight up and look ahead)
Alley loop

GAME:
Pizza Delivery MADNESSSSS!

Teens

WARM UP:
200 meter run
Dynamic stretches
Sled pull through

SKILL:
Doubleunders

WOD:
Partner 15 AMRAP:
20 walking lunges
30 burpees
40 double under attempts/ 80 singles
200 meter run

WARM DOWN:
400 meter job
Rolling out

Teens

Warm up: playing card drills

Skill focus: handstands

WOD:
6 rounds not for time
3 front squats (heavy)
Max handstand hold

Cash out: tabata burpees

Kids

Warm up: playing card drills
Skill focus: handstands
WOD: 6 rounds (not for time)
15 Dumbbell Front Squats
Max Handstand Hold or Max Plank hold
Game: pizza pie!

Kids

Warm up: Jump rope

Skill focus: Air squat

WOD:
Partner AMRAP in 10 minutes
50 ft buddy carry
12 burpees
24 air squats
36 jumping jacks

Game:
3,2,1 up!

Teens

Warm up: jump rope

Skill focus: kipping swings

WOD:
Partner AMRAP in 15 minutes (1 person working at a time)
50ft buddy carry
12 pull ups
24 push ups
36 kettlebell swings

Cash out: stretching!

Kids

Warm up: group med ball drills and plank wars

Skill focus: push up

WOD:
3 rounds of:
1 minute AMRAP box jumps
1 minute AMRAP push ups
1 minute rest

Game: farmers and lumber jacks