Teens

Warm up:
dynamic drills

Skill focus:
push press

WOD:
Push Press
5-3-3-2-2-1-1
4 Rounds of 500m row followed by 2 minutes rest

Preschool

Dinosaur Day

Skill:

Dinosaur Egg Deadlift (using small medballs)

T-Rex Push-ups

Warm up:

Dino Crawls

WOD:

AMRAP in ? about 5 Minutes

5 Dino Egg Deadlifts

Run with MedBall to end 

Dino Bird Run back

5 T-Rex Push-ups

Dino Bird Run back 

Pick up Dino Egg 

Dino Bird Run back 

Game:

Dino Egg Musical Chairs

Kids

Warm up:
Partner races

Skill focus: Push press

WOD:
2 rounds or a one minute station rotation of- battle ropes, burpees, goblet squat, sled pull, push press, rest

Game:
Team sprint tic tack toe

Kids

Warm up:
Agility ladder--->sprint--->pick a card and return to the ladder according to suite. (Hearts- crab walk, diamond-bear crawl, clubs-run backwards, spades-skip.

Skill focus:
Double unders

WOD: AMRAP in 10 minutes
Dumbbell power clean
Burpee
Push jerk
Start with one rep of each and add one rep each round

Cash out:
Max set of single unders

Preschool

Skill focus:
Monster Jumps (box Jumps)

Warm up:
Monster Mash- as the song plays kids run around. When the music stops coach yells "tall monster" or "small monster." Small monster means get into the bottom of a squat, tall monster means get into an active position with arms overhead.

WOD:

2 rounds, alternating with a partner 

break out of closet, 5 Monster Jumps (box Jumps), crawl under the bed (weight bench), scare your partner ("sleeping on the bed")

Game:
Monsters house- Kids try to steal the monsters food (cones) without getting caught by the monster (coach)

Kids

Warm up:
Musical medballs

Skill focus:
Hanging from the bar with active shoulders

WOD:
Partners complete (one person working at a time) 4 rounds of 14 push presses, 2 alley loop sprints(run together), 20 pull ups

Game:
Kids choice

Teens

Warm up:
Jump rope & four corners

Skill focus:
Double under

WOD:
Power clean & push jerk
Burpee over the bar
Start with one rep of each and add one rep each round until you complete round 10.
Time cap: 12 minutes

Cash out:
Max singles or double unders in 3 minute

Game:
Pizza pie