Teens

Warm up:

Dynamic Drills

Skill focus:

Pull ups

WOD:

“Fran”

21-15-9

Thrusters 

Pull-ups 

Preschool

Warm up: 

freeze tag

Skill Focus:

Plank

WOD: 

AMRAP in ?

Crawl through the cave (benches)

Traverse the rocks (plates)

bunny hop down trail (agility ladder)

climb the mountains (boxes)

Game: 

kick ball

Kids

Warm up:

agility ladder & hurdles

Skill focus:

Burpee

WOD: 

AMRAP in ? 

8 burpees to a plate

side shuffle down and back

12 box jumps

12 ball passes

Game: 

monkey in the middle

Teens

Warm up:

Station rotation 

Skill focus:

Power clean 

WOD:

2 rep max power clean 

Cash out:

AMRAP in 10 minutes 

8 power cleans (60%)

8 toes to bar

16 double unders 

Kids

Warm up:

Toilet tag

WOD:

3 rounds of 

1 minute battle ropes

1 minute rest

1 minute rowing 

1 minute rest 

1 minute jump rope 

1 minute rest

Game:

Kids choice 

Teens

Warm up:

Run & dynamic drills 

Skill focus:

Rowing 

WOD: 

Cash out:

10 rounds of Tabata 

Alternating between ring rows & barbell curls 

Warm up: 

head shoulders knees and toes

Skill Focus:

box jumps

WOD: 

AMRAP in ?

hops through agility ladder

run between cones

balance walk on bench

2 plate jumps.

Game: 

Soccer shoot out