KIds

Warm up:
Playing card relays

Skill focus:
Toes to bar

WOD:
AMRAP in 12 minutes

Push press 

Toes to bar 

Burpee

"Roll the dice at each station and do that amount of reps. Move the stations in order until time is up"

Game:
Kids choice

Kids

Warm up:
Build your own obstacle course

Skill focus:
Overhead squat

WOD:

"Lil Nancy with a friend"

10 rounds for time (partners alternate rounds)

Run one annex loop 

15 overhead squats with a band

Game:
Hungry hippos

Preschool

Skill:

Plank Holds

Deadlifts

Warm up:

Hops with gator ball between legs

Under Hurdles

Jump Over Hurdles

WOD

Forward Rolls

Log Rolls

Lunges

Squats

Games:

Fruit Monster - kids are given a fruit, and when called out, have to get by the “fruit” monster without getting tagged.

Duck Duck Goose

Teens

Warm up:
tabatas!

Skill focus:
push up- find a max set 

WOD:
Farmers Walks x 5

Then
"Baseline"
500m row
40 squats
30 sit ups
20 push ups
10 pull ups

Cash out:
double under skill work

Kids

Warm up:

Tabatas- Lunges, side shuffles, high skips, broad jumps, run, burpees, squats, one leg hops

Skill:
Single/Double Unders

Partner WOD:

500m Row

40 Squats

30 Sit ups

20 Pull ups

10 Push ups

Game:
Freeze Tag (hold bottom of squat when tagged)

Kids

Warm up:
Roll the dice!
Roll against your partner. Lower number loses and must do that many of an exercise given by the coach.
Skill focus:
handstands
WOD: AMRAP in 8 minutes
5 wall balls
10 dumbbell hang power cleans
Game:
knock out
Roll the dice if you get the "knock out" number you're out and have to do exercise and reps indicated by the coach at the start of the game. Keep playing until one person is left!

Teens

Warm up:
roll the dice!
Skill focus: handstand skills
WOD: For time 5 wall balls 15 power cleans (light) 10 wall balls 10 power cleans 15 wall balls 5 power cleans
Cash out: rope climb practice