Teens

Warm up:
Agility ladder relays

Skill focus:
Snatch

WOD:
Snatch 2-2-2-2-2-2-2
Back squat 2-2-2-2-2-2-3

Cash Out:
AMRAP kettlebell swings in 5 minutes

Teens

Warm up: 

Agility ladder 

Skill focus: 

Deadlift 

WOD: Deadlift 5-5-5-3-3-3-1-1-1 

AMRAP in 6 minutes 

 5 box jumps (high box) 

10 push press (light) 

10 sit-ups

Kids

Warm up: 

partner relay races 

 Skill focus: push press 

WOD: 

Partner AMRAP in 10 minutes 

 10 box jumps 

20 push press 

 30 sit-ups 

 Partners must split work in half for each exercise and complete their entire half before switching. One person works at a time 

Game: 

Farmers and lumber jacks

Teens

Warm up: 

Dynamic drills 

Skill focus: 

Shoulder press (work on sets of three) 

WOD: 

AMRAP in 

18 minutes 

 18 hang power snatch 

18 box jumps 

18 deadlift 

18 double unders 

 Cash out: 

tabata plank

Teens

Warm up: 

Play card drills 

Skill focus: 

Handstand walks 

WOD: 

Partner AMRAP in 15 minutes 

24ft handstand walk 

24 front squat 

24 burpees 

24 push Jerk

Kids

Warm up: 

Tic Tac Toe 

Skill focus: 

Turkish Get Up 

WOD: 

 For time 21-15-9 

Wall balls 

Burpees 

Toes to bar

Kids

Warm up: 

Build your own obstacle course 

Skill focus: 

Clean and jerk 

WOD: 

 4 rounds for time: 

2 Alley loop runs 

5 clean and jerks 

10 pull ups 

15 sit-ups 

Lesson: what does it mean to have integrity? 

Game: 

Doctor dodge ball