Kids

Warm up: 

Dynamic Drills

Skill Focus: 

hollow banana/ Superman 

WOD: 

Partner AMRAP in 8 minutes 

10 kB swings

8 burpees over the bar

5 push ups

run down and back\

Game: 

Coaches Choice

Kids

Warm up: 

Relays 

Skill Focus: 

Pull ups/Plank Holds 

WOD: 

AMRAP in 11 Minutes 

3 Pull Ups 

6 Burpees 

9 Squats 

 Game: 

Shipwrecked

Teens

Warm up:

Dynamic Drills

Skill Focus:

Hollow/Arch

WOD:

Test Day!

"DT"

5 Rounds for Time

12 Deadlifts

9 Hang Power Clean

6 Shoulder to Overhead

* weight should be a moderately heavy weight for the athlete 

Game:

Pizza Pie!

Preschool

Warm Up: 

 Crab crawls 

Sea Turtle Lunges 

Sand Starfish (similar to snow angels) 

 Skill Focus: 

 Swimming in the ocean (Supermans) 

Grab the Coconut (Jump Squats) 

WOD: 

Board the ship and sail to different islands: 

1st Island- Treasure Island - 20secs Donkey kicks to open chest 

2nd Island- Starfish Islands - 20secs Star Jumps 

3rd Island- Coconut Island- 20secs Jump Squats 

4th Island- Baby Shark Island- 20secs bear crawl 

 Games: 

Baby Shark, what time is Lunch Shipwrecked - kids have to dodge the “iceberg” (large soft ball), as coach tries to roll ball to legs.

Teens take on 19.1!

Kids

Warm up: 

Dynamic Drills

Skill Focus: 

Push Press 

WOD: 

Partner AMRAP in 8 minutes 

8 push press, 

Frankenstein walks down, 

8 box jumps, 

sprint back down 

Game: 

Cone Twister

Teens

Warm Up:

Dynamic Drills

Skill Focus:

Front Squat

WOD:

Front Squat

3-3-3-3-3-3

then 

EMOM in for 10 Minutes

3 Handstand push Ups

12 Double Unders

1 Bar Muscle Up 

Kids

Warm up:

Partner Plate Drills

Skill Focus:

Air Squat

WOD:

Partners Complete, for time:

40-30-20-10

Pyramid Step Ups

Air Squats

Ground to Overhead with a bumper plate 

Game: 

Tag!

Teens

Warm up:

Agility Ladder

Skill Focus:

Rope Climbs

WOD:

Partner's complete the following for time, 

with one person working at a time:

6 Rope Climbs

120 Alternating Pistols

60 Box Jumps*

4 Rope Climbs

80 Alternating Dumbbell Snatch

40 Box Jumps

2 Rope Climbs

40 Toes to Bar

20 Box Jumps 

* Box jumps should be a higher box for the athletes

Family Workout!

Superhero Adventure Day!

There will be no regular Preschool Class on Saturday, but join us for one of our awesome kids programs happening this weekend! 

CLICK HERE for Registration & Information:

Kids

Warm up: 

Banana Tag 

Skill work: 

Jump Rope 

WOD: 

Partner AMRAP in 8 minutes *

5 burpees

10 kettlebell swings

15 single unders

20 mountain climbers

*While one partner is working the other partner is holding a plate overhead

Game: 

Mossi

Teens

Warm up:

Dynamic Drills

Skill Focus: 

WOD:

"St. Valentines Day Massacre"

Each partner must share the work load and complete a portion of the below while the other partner continually holds a bumper plate over head. If the bumper plate touches the ground at any time, each partner must complete 50 burpees. The bumper plate cannot rest on any object or body part, it must be held over head. Exercises can be completed in any order.

 For time: 

50 Wallballs 

75 Kettelbell swings 

100 Push Ups 

150 Sit-Ups 

200 Squats 

800M Run