Kids

Warm up: 

Agility ladder & alley run 

Skill focus:

thruster 

WOD:

AMRAP in 9 minutes 

12 thrusters 

Jumping jacks* 

1 alley loop run 

*Start at 10 jumping jacks and increase by 10 reps each round 

Game: 

rock, paper, scissors shoot relay

Teens

Warm up: 

agility ladder 

Skill focus: 

thruster 

WOD: 

Thruster 2-2-2-2-2-2 

then 

Test Day!

"Fran"

21-15-9

Thrusters (Light)

Pull Ups

Easter Egg Hunt Family Workout!

 WOD:

Find as many eggs as possible in 25 minutes.

You must complete the task you find in each egg before, finding another!

Kids

Warm up: 

Run & Dynamic Drills  

Skill Focus: 

Handstand

WOD:

3 Rounds for time of-

5 air squats

3 forward rolls,

one alley loop run

1 wall handstand kick up

Game: 

Red Light Green light

Teens

Warm up:

Dynamic Drills

Skill Focus: 

Rope Climb

WOD:

AMRAP in 20 Minutes

5 Back Squat (heavy)

1 Rope Climb

50 Double Unders

1 Rope Climb

Row 500 Meter

1 Rope climb

Teens

Warm up: 
Station Rotation

Skill focus:
Shoulder Press

WOD: 
Shoulder Press
3-3-3-3-3

then 

4 rounds of 1 minute at each station
for as many reps as possible of-
Bike
Wall ball
Lunge
Rest

Teens

Warm up:

Mixed Tabata 

Skill focus: 

Pull Ups 

WOD: 

Take 10 minutes to build to a 

heavy power clean and push jerk

then

 “Grace interrupted” 

30 clean and jerks 

*Every minute on the minute (including 3,2,1 go) s

top and do 5 burpees over the bar