Teens

Warm up: 

Box row Tabata

Skill focus: push press (work on sets of 2)

WOD:
Team amrap in 20 minutes (2 work/2rest)
20 shoulder to
Overhead
30 burpees over bar
40 kettle bell swings

Preschool

"Back to School"

Skill:

Squat

Sumo Deadlifts

Warm up:

School House Rock

Tabata intervals leaving the "school"

skip, inchwork, jump run, clap

Workout:

5 Squats

Balance Beam

5 Burpees

5 Forwad rolls

Game:

Musical Medballs 

Duck Duck Goose

Kids

Warm up: Relays

Skill focus: push press

WOD: partner amrap in 10m (1 work/1 rest)

10 push press

15 burpees

20 kettlebell swings

Game: Mat attack

Kids

WARM UP:
Med Ball Indian Run

SKILL:
Box Jumps

WOD: 
Partner AMRAP

15 Sit ups
10 Box Jumps
5 Push ups

Game:
Fill the Bucket!

Two teams race to take water from one HUGE bucket via sponges and ONE cup each team, to their team bucket...

First team bucket filled wins!!

Teens

Warm up:
Assault bike relays

Skill focus: Back squat

WOD:
4 rounds of:
AMRAP in 3 minutes
5 calories assault bike
5 burpees
5 overhead squats
5 Kettlebell swings
Rest 1 minute in between rounds; each round starts on the assault bike

Teens

Warm up:
Rowing/dynamic drills

Skill focus:
deadlift

WOD:
Spend 20 minutes working on the deadlift
Then
For time:
6 Rounds of:
10 dumbell push press
10 dumbell walking lunge
Rest 30s

Kids

Warm up: relay races

Skill focus: Overhead Squat

WOD:
Partners complete 5 water glass overhead squats and then sprint to their bucket and dump the water in. Then tag their partner for his/her turn. First team to fill the bucket wins.

Game:
Don't spill it!
Coach calls out movements and rep schemes of movements kids must do holding a full glass of water. The person with the fullest glass at the end, wins!