Kids

Warm up: 

musical med balls 

Skill Focus: 

Value of Integrity 

WOD: 

As many dice rolls as possible in 10 minutes

1= 1 forward roll 

2= 2 alley loop runs 

3= 3 burpees 

4= 4 pull ups 

5= 5 air squats 

6= box jumps

Game: 

Kids Choice

Teens

Warm up: 

partner med ball drills 

Skill focus: 

pistol 

WOD: 

10 rounds alternating with a partner 

15 deadlifts (med) 

10 alternating pistol squats 

Cash out: 

Test day! 

25 Handstand Push-Up or 

50 Push Up for Time

Brunch & Brews for Steve's Club KOP

Thank you to our sponsors and all who attended or donated to our fundraiser for Steve's Club King of Prussia! The event was a huge success!! We raised just about 4,000 dollars for the club!  Thank you!!

Teens

Warm up: 

bumper plate drills 

Buy in: 

Max Angry Driver 

Skill focus: 

Bar Muscle Up 

WOD: 

2 Rounds For Time of- 

21 dumbbell deadlift 

3 bar muscle up 

15 dumbbell front squat 

3 bar muscle ups 

9 dumbbell shoulder to overhead 

3 Bar muscle Ups 

Game: 

Rock, Paper, Scissors Relay Race.

Kids

Warm up: 

Agility ladder & alley run 

Skill focus:

thruster 

WOD:

AMRAP in 9 minutes 

12 thrusters 

Jumping jacks* 

1 alley loop run 

*Start at 10 jumping jacks and increase by 10 reps each round 

Game: 

rock, paper, scissors shoot relay

Teens

Warm up: 

agility ladder 

Skill focus: 

thruster 

WOD: 

Thruster 2-2-2-2-2-2 

then 

Test Day!

"Fran"

21-15-9

Thrusters (Light)

Pull Ups

Easter Egg Hunt Family Workout!

 WOD:

Find as many eggs as possible in 25 minutes.

You must complete the task you find in each egg before, finding another!

Kids

Warm up: 

Run & Dynamic Drills  

Skill Focus: 

Handstand

WOD:

3 Rounds for time of-

5 air squats

3 forward rolls,

one alley loop run

1 wall handstand kick up

Game: 

Red Light Green light

Teens

Warm up:

Dynamic Drills

Skill Focus: 

Rope Climb

WOD:

AMRAP in 20 Minutes

5 Back Squat (heavy)

1 Rope Climb

50 Double Unders

1 Rope Climb

Row 500 Meter

1 Rope climb

Teens

Warm up: 
Station Rotation

Skill focus:
Shoulder Press

WOD: 
Shoulder Press
3-3-3-3-3

then 

4 rounds of 1 minute at each station
for as many reps as possible of-
Bike
Wall ball
Lunge
Rest

Teens

Warm up:

Mixed Tabata 

Skill focus: 

Pull Ups 

WOD: 

Take 10 minutes to build to a 

heavy power clean and push jerk

then

 “Grace interrupted” 

30 clean and jerks 

*Every minute on the minute (including 3,2,1 go) s

top and do 5 burpees over the bar

Kids

Warm up: 

Med ball fun 

Skill focus: 

ring row 

WOD:

AMRAP in 10 minutes 

20 med ball deadlift 

10 ring rows 

2 alley loop runs 

Game:

play on ropes and rings

Teens

Warm up: 

200m run and dynamic drills 

Skill focus:

Deadlift 

WOD: 

Deadlift 

5-5-5-5-5 

In between working sets complete 12 ring rows 

Cash out: 

EMOM for 8minutes 

8 heavy Russian kettlebell swings 

5 second all out sprint

Preschool

Warm up: 

Grocery Store Dash 

Skill focus: 

Squat 

WOD: 

AMRAP in ? 

5 jumping jacks

5 squats

5 Burpees 

*Traverse between stations as indicated by coach 

Game: 

run and drop

Kids

Warm up:

Dynamic Drills

Skill Focus: 

wall walks 

WOD:

3 Rounds for time-

8 kettlebell swings 

3 bear crawls

2 alley loop runs

5 burpees 

Game: 

Coaches Choice

Teens

Warm up: 

Indian run and dynamic drills 

Skill focus: 

Kip Swing 

WOD: 

For time-

600m run 

50 dumbbell snatch 

40 situps 

30 chest to bar pull up

 20 toes to bar 

10 handstand push up

Kids

Warm Up:

Get to know you drills!

Skill Focus:

Hip Hinge!

WOD:

 AMRAP in 10 minutes

10 Deadlift

10 Kettle Bell Swing
10 Box Jumps

Game:

Mat Traverse

Teens

Warm Up:

Run and Dynamic Drills

Skill Focus:

Hang Power Clean

WOD:

Hang Power Clean

Find a heavy set or 3 or Max 

then

18-15-12-6-9-3

Hang Power Clean (70-75% of max for day)

Box Jump