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

Kids

Warm up: agility ladder

Skill focus: handstands 

WOD: 

5 rounds alternating with a partner 

15 Dumbbell Front Squats 

Max Handstand or Plank Hold 

Score is the accumulation of time in the Holds. 

Game: coaches choice

Teens

Warm up: agility ladder

Skill focus: handstands 

WOD: 

5 rounds of

3 Front Squats (heavy)

Max Handstand or Plank Hold 

Rest 2 minutes 

Score is the accumulation of time in the holds.

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: cone drills

Skill Focus: clean and jerk 

Clean & Jerk 

1-1-1-1-1-1-1

Then 

Partner Helen Meets Grace

3 rounds of 

400m Run (run 200m together)

21 kettlebell swings 

12 pull ups 

Then 

30 clean and jerks

Kids

Warm up: cone drills

Skill Focus: clean and jerk 

Partner Complete 

3 rounds of 

3 alley loop runs together 

22 kettlebell swings 

12 push ups 

Then 

30 dumbbell clean and jerks

Preschool

Warm up: How fast can you go!?

Skill focus: jump rope 

WOD: AMRAP in 7 minutes 

5 jump ropes

5 squats 

Throw the ball and run fast to go get it

Game: freeze tag