Teens

Warm up:

Dynamic drills

Skill focus:

J-hook

WOD:

AMRAP in 12 minutes 

1 rope climb (15ft)

2 Deadlifts (heavy)

3 burpee box jump overs (high box)

4 squat cleans (heavy) 

Teens

Warm up:

Mixed Tabatas 

Skill focus:

Split jerk 

WOD:

Split Jerk

1-1-1-1-1

Then

AMRAP in 10 minutes 

10 box jumps 

20 sit ups 

Kids

Warm up:

Tabatas

Skill Focus:

Heels down, chest tall!

WOD:

AMRAP in 7 minutes 

12 dumbbell deadlifts

12 dumbbell front squats 

12 dumbbell push press 

12 seconds bar hang 

Game:

Human bowling 

Kids

Warm up:

Agility ladder

Skill focus:

Squat 

WOD:

AMRAP in ?

5 squats 

Farmer carry 

5 burpees 

Game:

Human bowling 

Teens

Warm up:

Dynamic 

Skill focus:

Box squat 

WOD:

5 rounds not for time 

3 heavy box squats 

10 seated dumbbell shoulder press 

Then 

“Fran” 

21-15-9

Thrusters

Pull-ups 

Kids

Teens

Warm Up:

Dynamic Drills

Skill Focus:

Mental Fortitude

WOD:

"Filthy 50"

 50 Box jump

50 Jumping pull-ups 

50 Kettlebell Swings

Walking Lunge, 50 steps 

50 Knees to elbows 

50 Push press

50 Superman

50 Wall ball 

50 Burpee

50 Double Unders