Kids

Warm up: 

Med Ball Shoot Out 

Skill focus: 

Pull up 

WOD: 

Teams of three complete 

AMRAP in 10 minutes. 

Rotate through three stations: 

Kettlebell Swing, Pull Up, 10x10m shuttle Run. 

Team members switch stations every time someone finishes the shuttle run. 

Game: 

Freeze Tag

Teens

Warm up: Med Ball Shoot Out 

Skill focus: bar muscle up 

WOD: Teams of 3 complete 

AMRAP in 18 minutes. 

Rotate through three stations: 

Kettlebell Swing

Bar Muscle Up

200m Run. 

Team members switch stations every time someone finishes the run.

Kids

Warm up: 

High Fives! 

 Skill focus: 

toes through rings 

WOD: 

10 to 1 

Dumbbell Thruster & Burpee 

Game: 

The Floor is Lava

Teens

Warm up: 

Dynamic drills 

Skill focus: 

Ring kipping swings 

5 swings 

EMOM for 7 minutes WOD: 

10 to 1 Thruster (light)

Burpee over the bar 

Cash out: 

Test Day: 

Weighted Push Up

Teens

Warm up: partner 

Med ball drills 

 Skill focus: toes through rings 

WOD: Partners complete three four minute 

AMRAPs of the following couplets with one minute rest in between 

AMRAPs. Partners must both be working and can switch however they choose. 

Score is calories + reps. 

 Assault Runner/Wall Ball Ski Erg/Toes Through Rings Assault Bike/Lunge

Teens

Warm up: 

Med ball drills 

 Skill focus: 

ring dips 

 WOD: 

“Dumbbell Elizabeth” 21-15-9 

Dumbbell Squat Cleans (medium) 

Ring Dips

Kids

Warm up: 

Med ball fun! 

Skill focus: “Reach with your Arms” (forward roll) 

WOD: 

Partners complete 

AMRAP in 10 minutes of: 

10 thrusters 

20 box dips 

6 forward rolls 

Game: relay races