Kids

Warm up:

Squat potato

Skill focus:

Front squat 

WOD:

Partners complete for time-

3 rounds of:

2 alley Loop runs together 

22 front squats 

22 push press 

Then 

40 burpees 

Teens

Warm up:

PVC Pass 

Skill focus:

Snatch 

WOD:

Snatch pull+ power snatch 

Build to a heavy single 

Then 

5 rounds of 

5 power snatches 

8 burpee over the bar 

No Preschool Class- Satuday, November 23rd

There will be no preschool class on Saturday, November 23rd due to an event at the gym.

Kids

Warm up:

Med ball get to know you drills

Skill focus: 

Handstands

WOD:

Partner AMRAP in 12 mins

30 deadlifts 

30 single unders 

30 second handstand hold (or inverted plank)

Game:

Monkey in the middle 

Teens

Warm up:

Drop drills

Skill focus:

Handstand walks

WOD:

21 front squats (medium heavy)

100 double unders

50ft handstand walk 

15 front squats 

100 double unders 

50ft handstand walk

9 front squats 

100 double unders

50ft handstand walk. 

Kids

Warm up:

Plate Relay Races 

Skill Focus: 

Farmers walk 

WOD:

AMRAP in 12 minutes 

Partners alternate between 100ft farmers walk and max burpees. 

Game:

Cone Twister 

Teens

Warm up:

Dr. Dodgeball

Skill focus:

Deadlift

WOD:

Deadlift 

5 rep max 

Then 

Partner AMRAP in 12minutes 

P1: 100ft farmers carry 

P2: Max burpees

P2: 100ft farmers carry 

P1:Max burpees

40 kettlebell swings (one person working at a time) 

Score is amount of burpees completed