Wednesday, June 27, 2018

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

Wednesday, June 20, 2018

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

Wednesday, June 13, 2018

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

Friday, June 8, 2018

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

Tuesday, June 5, 2018

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


Friday, June 1, 2018

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