Kids

Warm up: dynamic drills
Skill focus: double under
WOD:
Station rotation (30s work/30s rest)
Plank
Jump rope
Row
Battle ropes
Game: obstacle course

Preschool

Skill: Handstands, Wall walks, plank holds
Warm up: Push ups/agility ladder jumps
Obstacle course: Forward rolls ->step over parallette -> army crawl under parallette ->agility ladder.
Games: Messy Room - move the mess from one side of the room to the other.
Duck, Duck, Goose.

Teens

Warm up: 

Rowing drills 

Skill focus: 

Turkish Get up 

WOD: "Baseline" 

For time 

500m row 

40 squats 

30 sit-ups 

20 push ups 

10 pull ups 

Cash out: 

500m row for time

Kids

Warm up: 

Dynamic drills 

Skill focus: 

Deadlift 

WOD: 

For time: 

1 rope climb 

3 alley loop runs 

1 cage traverse 

3 alley loop runs 

1 rope climb 

Game: Kids choice

Kids

Warm up: 

Build your own obstacle course 

Skill focus: 

Wall balls WOD: 

 2 rounds of: 

AMRAP in 3 minutes 

10 wall balls 

Run Alley Loop with the Ball 

Rest 2 minutes 

 Game: sponge tag

Teens

Warm up: 

Dynamic drills 

Skill focus: 

Push press 

WOD: 

4 Rounds (not for time) 

5 push press 

Max handstand or plank hold then 

AMRAP in 7 minutes 

10 goblet squats 

100m sprint with kettlebell

Preschool

Theme: 

Feeding time at the zoo 

Skill: Burpees 

Warm Up: all inside hoops- Fast feet, Big jump (splash), jumping jacks. Gather food (gator balls)

WOD: 

5 Jumping Jacks -->Crawl Through tunnel--> Sled drag- Get all balls onto sled, then drag to other side of gym-->5 jumping jacks--> Sled drag back 

Games: 

Volcano monster 

Cookie Monster

Teens

Warm up: junk yard dog line up 

Skill focus: double under 

WOD: 

Partners compete for time: 

3 rounds of: 

14 hang power clean

20 burpees 

3 rounds of: 

14 hang power clean

40 double unders 

3 rounds of: 

14 hang power clean

40 walking lunges 

Time cap 20 minutes

Preschool

Skill: 

Wall Balls 

Warm Up: 

Agility Ladder Drills 

WOD: 

Obstacle Course Agility Ladder -> Balance Beam -> Jump in hoops -> 2 forward rolls -> 2 wall ball shots

Teens

Warm up: Med Ball Drills
Skill focus: Thrusters
WOD:
Thruster 3-3-3-3-3-3
Then
Partner AMRAP in 12 minutes
10 pull ups
20 Thrusters (light)

Teens

Warm up: dynamic drills
Skill focus: deadlift
WOD:
Deadlift 3-3-3-3-3-3
Then
12-15-9
Deadlift
Pull ups
Game: Pizza Pie

Kids

Warm up: dice knock out
Skill focus: squat
WOD: AMRAP in 8m
Traverse Tires---> air squat through the agility ladder----> balance beam---> 5 box jumps
Game: kids choice!

Preschool

Skill:

Money Squats

Warm up:

Agility Ladder--> Hula Jumps--> 3 Ring Swings--> Balance Beam walk --> Three squats

WOD:

Animal Walks

Game:

Freeze Dance

Volcano Monster

Duck Duck Goose

Teens

Warm up: agility ladder
Skill focus: shoulder press
WOD:
Shoulder press 3-3-3-3-3-3
Then
AMRAP in 9 minutes
12 Dumbbell Front Squats
24 Kettlebell swings

Cash out:
AMRAP in 2m
Med Ball Wall Sit Ups

Kids

Warm up: Playing cards

Skill focus: Shoulder press

WOD: AMRAP in 9 minutes
6 shoulder press
6 front squat
6 kettlebell swings

Game: Freeze tag

Preschool

Skill focus: 

Thruster 

Warm up: hula hoop hustle 

WOD: 

AMRAP in 6m 

5 press in hula hoop #1 

5 squats in hula hoop #2 

5 thrusters in hula hoop #3 

Game: Tire basketball!

Teens

Warm up: dynamic drills

Skill focus: split jerk

WOD:
 split jerk -find a heavy single for the day or work on technique

Then

8 rounds for time
5 strict pull ups
7 wall balls
9 kettlebell swings (heavy)

Kids

Warm up: Every man for themselves dodgeball
Skill focus: wall ball
WOD:
Partners complete 10 rounds for time, alternating rounds
5 strict pull ups (partner or box assist)
7 wall balls
9 kettlebell swings

Game: squat potato