Teens

Warm up: 

Jump rope/dynamic mixed Tabata

Skill focus:

Rope climb 

WOD:

Partners complete for time:

4 rope climbs 

60 deadlifts 

2 rope climbs 

40 deadlifts 

4 rope climbs 

20 deadlifts 

2 rope climbs 

*one person working at a time 

Cash out:

In 5 minutes - max set of strung double unders 

Kids

 

Warm up:

Mixed Tabatas!

Skill focus:

Push press

WOD:

As Many Cards as Possible in 10 minutes 

A,K,Q,J= 20 Single Unders 

❤️= burpees 

♣️= dumbbell deadlift

♦️= air squat 

♠️= dumbbell push press 

* perform number of reps indicated on the card 

Teens

Warm up:

Dynamic drills

Skill focus:

Press series 

WOD:

Lyons Press Medley 

Shoulder Press-Push Press-Push Jerk 

Keeping a barbell in your hands throughout the sequence of the 3 movements, perform 3 reps of Shoulder Press, 3 reps of Push Press and 3 reps of Push Jerks prior to re-racking the barbell. You will add weight to the barbell based on your level and ability. Perform the same sequence (3SP/3PP/3PJ) and re-rack. You will continue to increase the weight on the bar and the weight will eventually get to the point you cannot perform the Shoulder Press. At this point continue the Press Medley with only the Push Press and Push Jerk (3PP/3PJ). When the weight gets too heavy that you you fail on the Push Press you will continue the Press Medley with Push Jerks (3 reps) only. Record the top weight for each lift

Cash out:

Max calories in the assault bike in 3 minutes 

Teens

Warm up:

Pizza pie

Skill focus:

Double unders 

WOD:

100 double unders

60 kettle betll swings 

50 box jumps

40 wall balls

30 push ups

100 double unders 

Kids

Warm up: 

Box basketball

Skill Focus: 

Dumbbell snatch

WOD: 

Partner AMRAP in ?

(alternate full rounds)
10 DB snatches

5 burpees over a hurdle

Sprint 50m

5 air squat

Sprint 50m 

Game:

 monkey in the middle

Kids

 

Warm up:

Reaction ball 

Skill focus:

Handstand kick ups & dumbbell snatches 

WOD:

5 rounds for time 

10 dumbbell snatches 

5 lateral hop burpees

2 alley loop runs 

Game:

Tunnel Tag 

Teens

Warm up: 

Reaction ball 

Skill focus:

Hang snatch 

WOD:

Hang snatch 

Find 1 rep max or heavy single 

then

5 rounds for time of 

10 hang power snatches 

5 bar muscle ups 

100m run 

Teens

Warm up:

Tap & cone wars 

Skill Focus:

Clean and Jerk

WOD:

2 rounds for time of:

15 burpees

15 clean & jerks (medium) 

10 burpees over bar 

10 clean & jerks

5 burpees box jumps (high) 

5 clean & jerks 

(20 minute time cap) 

Kids

Warm up:

Jump rope & warm up ball rolls 

Skill focus:

Pull ups

WOD:

Dumbbell Fran

21-15-9

Thrusters

Pull-ups 

Game:

Knee touch battle 

Teens

Warm up:

Dynamic Drills

Skill focus:

Pull ups

WOD:

“Fran”

21-15-9

Thrusters 

Pull-ups 

Preschool

Warm up: 

freeze tag

Skill Focus:

Plank

WOD: 

AMRAP in ?

Crawl through the cave (benches)

Traverse the rocks (plates)

bunny hop down trail (agility ladder)

climb the mountains (boxes)

Game: 

kick ball

Kids

Warm up:

agility ladder & hurdles

Skill focus:

Burpee

WOD: 

AMRAP in ? 

8 burpees to a plate

side shuffle down and back

12 box jumps

12 ball passes

Game: 

monkey in the middle

Teens

Warm up:

Station rotation 

Skill focus:

Power clean 

WOD:

2 rep max power clean 

Cash out:

AMRAP in 10 minutes 

8 power cleans (60%)

8 toes to bar

16 double unders 

Kids

Warm up:

Toilet tag

WOD:

3 rounds of 

1 minute battle ropes

1 minute rest

1 minute rowing 

1 minute rest 

1 minute jump rope 

1 minute rest

Game:

Kids choice 

Teens

Warm up:

Run & dynamic drills 

Skill focus:

Rowing 

WOD: 

Cash out:

10 rounds of Tabata 

Alternating between ring rows & barbell curls 

Warm up: 

head shoulders knees and toes

Skill Focus:

box jumps

WOD: 

AMRAP in ?

hops through agility ladder

run between cones

balance walk on bench

2 plate jumps.

Game: 

Soccer shoot out