Teens

Warm up: dynamic drills
Skill focus: pull ups
WOD:
Partners complete
125 push ups
100 pull ups
75 front squats
50 hang power cleans

Teens

Warm up: cone drills

Skill Focus: clean and jerk 

Clean & Jerk 

1-1-1-1-1-1-1

Then 

Partner Helen Meets Grace

3 rounds of 

400m Run (run 200m together)

21 kettlebell swings 

12 pull ups 

Then 

30 clean and jerks

Kids

Warm up: cone drills

Skill Focus: clean and jerk 

Partner Complete 

3 rounds of 

3 alley loop runs together 

22 kettlebell swings 

12 push ups 

Then 

30 dumbbell clean and jerks

Preschool

Warm up: How fast can you go!?

Skill focus: jump rope 

WOD: AMRAP in 7 minutes 

5 jump ropes

5 squats 

Throw the ball and run fast to go get it

Game: freeze tag

Kids

Warm up: halloween dynamic drills!
Skill focus: Skin the (black) Cat
WOD: AMRAP in 10 minutes
3 skin the black cat
5 pumpkin toss (wall ball)
10 pumpkin smash (slam balls)
15 swat the spider (vertical jump)
Game: ropes and rings

Teens

Warm up: dynamic drills

Skill focus: bench press 

WOD:

6 rounds Not for Time 

2 Back Squats (heavy static weight)

1 Bench Press (heavy increasing weight)

Then 

Every 5 minutes, for 15 minutes (3 sets) for times of:

400m Run 

9 Power Cleans (heavy)

Kids

Warm up: rope swing relay 

Skill focus: rope climb 

WOD:

3 rounds of Station Rotation 

1 minute AMRAP at each station 

1 minute rest in between rounds 

Rope Climb 

Hang Power Clean

Box Jump 

Push jerk 

Game: Every Man for Himself Dodgeball