Kids

Warm up: 

Med ball fun 

Skill focus: 

ring row 

WOD:

AMRAP in 10 minutes 

20 med ball deadlift 

10 ring rows 

2 alley loop runs 

Game:

play on ropes and rings

Teens

Warm up: 

200m run and dynamic drills 

Skill focus:

Deadlift 

WOD: 

Deadlift 

5-5-5-5-5 

In between working sets complete 12 ring rows 

Cash out: 

EMOM for 8minutes 

8 heavy Russian kettlebell swings 

5 second all out sprint

Preschool

Warm up: 

Grocery Store Dash 

Skill focus: 

Squat 

WOD: 

AMRAP in ? 

5 jumping jacks

5 squats

5 Burpees 

*Traverse between stations as indicated by coach 

Game: 

run and drop

Kids

Warm up:

Dynamic Drills

Skill Focus: 

wall walks 

WOD:

3 Rounds for time-

8 kettlebell swings 

3 bear crawls

2 alley loop runs

5 burpees 

Game: 

Coaches Choice

Teens

Warm up: 

Indian run and dynamic drills 

Skill focus: 

Kip Swing 

WOD: 

For time-

600m run 

50 dumbbell snatch 

40 situps 

30 chest to bar pull up

 20 toes to bar 

10 handstand push up

Kids

Warm Up:

Get to know you drills!

Skill Focus:

Hip Hinge!

WOD:

 AMRAP in 10 minutes

10 Deadlift

10 Kettle Bell Swing
10 Box Jumps

Game:

Mat Traverse

Teens

Warm Up:

Run and Dynamic Drills

Skill Focus:

Hang Power Clean

WOD:

Hang Power Clean

Find a heavy set or 3 or Max 

then

18-15-12-6-9-3

Hang Power Clean (70-75% of max for day)

Box Jump