Preschool

Warm up: 

Freeze Cones 

Skill: 

Rocketship Squats + Wall Walks 

WOD: 

AMRAP in ?

5 Rocketship squats 

Switch to a different spot 

5 Super Hero Squats 

5 Animal Steps (duck walks, inch worm, bear crawl) 

Game: 

Cookie Monster

Duck Duck goose

Choolah FitFest!

Kids

Warm up:

Obstacle Course

Skill Focus:

Rope Climbs

WOD:

Partner AMRAP in 7 minutes

1 alley loop run 

10 squats

5 burpees

1 forward roll

*rotate full rounds

Game: Dunc, Duck, Goose!

Teens

Warm Up:

Station Rotation

Skill Focus: 

Squat Snatch

WOD:

Partners complete the following alternation rounds, 

each partner must do each round

10 to 1 

Pull Ups

Squat Snatch (light)

Cash Out:

Rope Climb Skill Work

Kids

Warm Up:

Obstacle Course

Skill Focus: 

Squat

WOD: 

AMRAP in 9 Minutes

Plate Chest Carryx3 (down & back gym)

10 Plate Ground to Overhead

10 Plate Squats

Game:

Tunnel Tag

Game:

Teens

Warm Up:

Dynamic

Skill Focus: 

Turkish Get

WOD:

Find 1 RM Left/Right Turkish Get Up

AMRAP in 10 Minutes

200 Meter Run

100m Plate Front Carry

10 Plate Squats

10 Plate Ground to Shoulder

Teens

Warm Up:

Agility Ladder

Skill Focus: 

Squat Clean

WOD: 

Partners complete:

20 Synchronized Squat Cleans (light)

20 Synchronized Squat Cleans (medium)

20 Synchronized Squat Cleans (heavy)

* Time Cap 7 Minutes

Rest until full recovery

Partner AMRAP in 7 Minutes

Synchronized Burpees Over the Bar

Kids

Warm up: 

Replay Races

Skill Focus:

Jump Rope

WOD:

Team Hopper AMRAP

Each person in class rolls the Hopper ball and the entire class performs the 

indicated reps/time and exercise

Game:

Red Light, Green Light

Preschool

Warm up: 

Dynamic Drills 

Skill: 

Medball Deadlift

WOD: 

AMRAP in ?

5 medball deadlifts 

Jump into hula hoops and 1 Squat 

Side Jumps Over Rope 

Run Around Box 

Game: 

Cookie Monster

Kids

Warm up:

Relay Races

Skill Focus:

Push Press..Tall chest!

WOD:

Teams of Four Complete the following, rotating one rep at a time among the team

100 Box Jumps

150 Push Press

200 Kettle Bell Deadlifts

Game:

Red Light, Green Light!

Teens

Warm Up:

Rock, Paper, Scissors!

Skill Focus:

Push Press

WOD:

Test Day!

"Jack"

AMRAP in 20 Minutes

10 Push Press (Medium)

10 Box Jump (Regular)

10 Kettlebell Swings (Light)

Kids

Warm up: 

Agility ladder 

Skill: 

Deadlifts 

WOD: 

In teams of 2 complete 

4 rounds of Bear crawl 

10 box jumps 

10 deadlifts 

Game: 

Gaga

Preschool

Warm up:
Obstacle Course

Skill Focus:

Hula Hoop

WOD:
 Find the Dino (5 squats) (5 burpees) depending on Dinosaur picture. 

Game: 

Dino Egg Musical Chairs

Kids

Warm Ups:

Over Under Relays

Skill Focus:

Deadlift

WOD:

Partner AMRAP in 8 Minutes

Run one alley loop together

10 Deadlifts each (You do 10, I do 10)

5 Push ups each (You do 5, I do 5)

Game:

Musical Med Balls

Teens

Warm Up:

Run & Dynamic

Skill Focus: 

Hang Power Clean

WOD:

Partners complete

AMRAP in 7 Minutes

100 Meter Run Together

10 Deadlifts Each (Light)

5 Pull Ups Each

REST 5 Minutes

AMRAP in 7 Minutes

200m Row Together (Two rowers)

10 Hang Power Cleans Each (Light)

5 Push Ups Each

For everything but the run and the row one person works at a time. Athletes must complete  a full set before switching. Weight should be light enough to string the set.

Kids

Warm Up:

Run & Catch

Skill Focus: 

"jump & land" 

(Push Press)

WOD:

AMRAP in 8 Minutes

15 Box Jumps

15 Push Jerk

15 Dumbbell Snatch