Kids

Warm Up:

Reaction Ball

Skill Focus:

Handstand Kick Ups

WOD:

Partner AMRAP in 7 Minutes

Partner 1: Handstand hold or High Plank Hold

Partner 2: Deadlift

Everytime partbers break a hold, they must switch

Game:

Snake Tag

Teens

Warm Up: 

200m Run & Dynamic Drills

Skill Focus: 

Handstand Push Up

WOD:

Deadlift

5-5-3-3-2-2 

 then

Test Day!

Diane

21-15-9

Deadlift

Hand Stand Push Up

Teens

Warm up: 

Dynamic Drills

Skill Focus:

Push Press

WOD:

Test Day!

1 Rep Max Push Jerk

then 

AMRAP in 8 Minutes

10 Push Jerks

5 Burpee Box Jumps

Cash Out:

200 Meter Sprint

Kids

Warm Up: 

Move the Castle

Skill Focus: 

Rope Climb

WOD:

Partner AMRAP in ?

1 Rope Climb or Hold while other partner does Air Squats

then Run Alley Loop Together

1 Rope Climb or Hold while other partner does Sit Ups

then Run Alley Loop Together

 

Game: Musical Med Balls

Teens

 

 

Warm up: 

Mixed Rowing Tabatas

Skill Focus: 

Rope Climbs

WOD:

EMOM in 12 Minutes

Odd: 1 Rope Climb

Even: Max Set Strung Toes to Bar

Cash Out:

400 meter sprint

Preschool

 

Warm Up: 

Reaction Ball drills 

Skill Focus: 

Laser elbows & Super glue heel Squats 

WOD: 

Two teams, one person from each time goes at a time, then tags the next person in line 

5 air squats 

Bear crawl through cones 

Climb up & over box 

5 plate jumps 

1 forward roll 

Sprint to the start & tag next person. 

Game: 

Cookie Monster

Duck Duck Goose.

Kids

Warm Up: 

Reaction Ball- drills 

Skill Focus: 

"Jump+Land" (Push Jerks) 

WOD:

21-15-9 

Push Jerks 

Box Jumps 

Game: 

Sled Pull
Tic-Tac-Toe

Kids

Warm Up:

Mixed Tabatas

Skill Focus:

Handstand Kick Ups

WOD:

Partner AMRAP in 9 minutes

10 Handstand Kick Ups

10 Front Squats

10 Single Unders

10 Toes through Rings

Game:

Reaction Ball!

Teens

Warm up:

Dynamic Drills

Skill Focus:

Handstand Skills & Rings

WOD:

Test Day! 5 Rep Max Front Squat

then

AMRAP in 10 Minutes

5 Hand Stand Push Ups

10 Toes through Rings

15 Double Unders

Kids

Warm Up: 

Dice Roll 

Skill: 

Laser beam elbows & super glue heels (Front Squats) 

WOD: 

3 rounds of Station Rotation (30 secs work/30 sec rest) 

Wall Balls 

Push up + shoulder tap r/l 

Box Jumps 

Game: 

3 in a Row

Kids

Warm Up: 

Freeze Cone 

Skill Focus: Wall Walks & Kip Swings 

WOD: 

Partner AMRAP in ??? 

10 Kip Swings 

10 Alternating squats (Kids face each other, and take turns squatting) 

10 Medball Pass 

Game: 

Band it! 

Set up five items (2 db, 2 small plate, 1 kb) a few feet away from a pull up rig. Loop a resistance band around the rig, and have kids stand inside of the band. On 3-2-1 go, the kids try to reach the items, grab one and bring it back to their starting point. Continue until all 5 items are back.

Teens

Warm up:

PVC Pass

Skill Focus:

Ring Muscle Up

WOD:

Partners Complete 4 Rounds for Time of:

30 Wall Balls

12 Ring Muscle Ups*

30 Walking Lunges

20 Push Ups

* Scale is 12 Transitions & 12 Dips

Cash Out:

False Grip Hangs & Swings

Kids

Warm Up:

Med Ball Fun!

Skill Focus:

Thruster

WOD:

Partner AMRAP in 9 Minutes

10 Over your Partner Burpees

10 Thrusters

Game:

Mat Attack!

Bar Hang & Plank Contest

Teens

Warm up:

Med Ball Drills

Skill Focus:

Thruster

WOD:

Thruster

2-2-2-2-2-2

then

AMRAP in 10 Minutes

10 Thursters (light)

7 Burpees over the Bar

Teens

Warm Up: 

Dynamic Drills

Skill Focus: Ring Muscle Up

Buy In: 

Test day! Weighted Push Up

WOD:

Choose your own benchmark workout!

Cash Out:

Ring Muscle up Swings & Transitions