Kids

Warm up:

Tuck Jumps--> Agility Ladder--> Forward Roll

Skill focus:
Rowing

WOD:
Team workout "3s"
Max row calories in 3 minutes
Max sit ups in 3 minutes
Max squats in 3 minutes
Max burpees in 3 mins
Entire class is a team (or half if really big). Each person can only do three reps and then the next person must go round robin style.

Game:

Freeze Tag

Teens

Warm up:

1 Forward Roll

5 Pull-ups

10 Burpees

15 Air Squats

Skill focus:
Hang power snatch (work on technique for sets of 3)

WOD:
For time:
10 hang power snatches, row 100m, rest 1m
10 hang power snatches, row 200m, rest 1m
10 hang power snatches, row 300m, rest 1m
10 hang power snatches, row 400m, rest 1m
10 hang power snatches, row 500m

Skill:

Handstand Walk

Preschool

Skill focus:
Super hero squats

Warm up:
super hero training- sprints, jumps, crawls (make obstacle course)

WOD:
AMRAP in ?
Charge up your super hero power-3 burpee
Run down to other side of the gym, knock over the bad guy (foam roller) and do 3 super hero squats, sprint back

Game:
Return the loot
find the stolen loot (balls or change plates) around the gym the bad guys stole and return to the bank (upside down box in middle) as fast as you can...repeat. You can have one person be the 'robber' and hide the loot

KIds

Warm up:

Paper Races

Skill focus:
Push press (Dumbbells)

WOD: partner AMRAP (one person works at a time)

3 rounds of
AMRAP push press 2m
AMRAP KBS 2m

Game:

Fruit Monster

Teens

Warm up:

3 Rounds

Run 200 M 

Bear Crawl 

5 Kip Swings

Skill focus:
Push press
3-3-3-3-3

WOD:
AMRAP push press 3m
AMRAP KBS 3m
AMRAP push press 2m
AMRAP KBS 2m
AMRAP push press 1m
AMRAP KBS 1m

Skill:

Rope Climbs

Kids

Warm up:

Four Corners

Skill focus:
Active shoulder and kipping swings

WOD:
1/2 Cindy

Game:

Med Ball Shoot out!

Teens

Warm up:

Agility Drills

Skill focus:

Kipping or butterfly pull ups

WOD:

Cindy

Skill:

Snatch