Teens

Warm up: 

Dynamic drill 

WOD: Make up day! 

Make up a yearly strength, WOD and/or skill test you missed this month or do 18.1!

Kids

Warm up: 

Tabatas! 

Skill Focus: "let me see your tshirt!" -Deadlift 

WOD: 

As many Cards as possible in 12 minutes: 

A,K,Q,J= 1 alley loop run 

Club= burpee x number on card 

Spade= single under x number (x2) on card 

Heart= deadlift x number on card 

Diamond= goblet squat 

Game: 

Red Light Green Light and Over Under

Kids

Warm up:

 4 corners 

Skill focus: 

“Elbows up”- Front Squat 

WOD: 

AMRAP in 8m: 

10 Front Squat 

10 Burpees 

10 push Press 

 Game: 

Dice knock out

Teens

Warm up: 

station Rotation 

 Skill focus: 

“straight arms” bar muscle up 

 WOD: 

 5 rounds for time of 

12 Box jumps 

6 strict pull ups 

12 dumbbell snatches (alternating) 

 6 bar muscle ups 

 Time cap: 18 minutes

Kids

Warm up: 

Build your own obstacle course 

 Skill focus: 

pull ups 

WOD: 

 5 rounds for time of: 

12 Box jumps 

6 pull ups 

12 alternating dumbbell snatches 

 6 push ups 

Game: 

Med Ball Grab

Teens

Warm up: 

Row & dynamic drills 

Skill focus: 

Bench press 

WOD: 

 Test Day! 

“Lynne” 5 rounds not for time of: 

Max bench Press (medium) 

Max pull ups 

Cash out: 

Skill test: max plank hold

Teens

Warm up: 

Dynamic drills 

Skill focus: 

Handstand push up 

WOD: 

 AMRAP in 15 minutes: 

2 power cleans (heavy) 

4 handstand push ups 

 6 Box jumps (high box)

Preschool

Warm up: 

Planet exploration 

Skill Focus: 

Hand stands! 

WOD: 3 rounds of: 

 Charge the rocket -5 ball squats 

Blast off- 5 clean ball throws 

 Take flight- 5 runs with ball 

 Reset- 5 handstand kick ups 

Game: 

The floor is lava!!

Kids

Warm up: relay races 

 Skill focus: “locked out arms!”(Handstands) 

WOD: 

 AMRAP in 9 minutes:

 7 dumbbell hang power clean 

7 push ups 

 7 box jumps 

 Game: What time is it?

Kids

Warm up: 

Med ball drills 

Skill focus: 

Rope climbs 

WOD: 

13 minute AMRAP:

Sprint 100 meters 

Then roll the dice at each exercise station and compete the amount of reps indicated to complete the round. 

Jumping Jacks x5 

Kettlebell Swings 

Air squats 

 Single under x5 

Game: 

Rope & Rings Play

Preschool

Creepy crawler bugs 

Skill: 

Wall Walks 

Warm up: 

Inch Worms- ant crawl-plank holds 

WOD: log rolls/forward rolls -> frog hops over cones ->grasshopper jumps -> run to start 

Games: 

Bugs in, Bugs out - coach calls all the bugs out from “home" (gym mat) and kids come out, perform 10 reps of specific movement (jumping jacks, squats, high knees, hop on one leg), then rush back “home”. 

Cookie Monster.

Preschool

Dinosaur Dig!

Skill:

Stegasaurus Planks

Triceratops Squats

Warm Up:

Cones-->Plate hops-->Ab-Mat Hops

WOD:

"Dinosaur says"

Thrusters

Press

Front Squat

+ running and dino crawls

Game:

Duck - Duck - Dinosaur

Dinosaur what time is lunch