Teens

Warm up:

Dynamic Drills

Skill focus:

Handstand walk 

WOD: 

AMRAP in 12 minutes 

200 meter run 

50ft handstand walk 

1 rope climb 

Cash out:

4 rounds of:

20s on/10s off 

Toes through ring 

Ski erg 

Kids choice-

Box jumps or slam ball 

Kids

Warm up:

Pizza pie

Skill focus:

Kipping Pull ups

WOD:

“Kid class Helen”

3 rounds for time of:

4 alley loop runs 

21 kettlebell swings 

12 pull ups*

*Scale to kipping jumping pull ups or kip swings 

Game: 

Red Light, Green Light

Teens

Warm up:

PVC Pass

Skill focus:

Pull ups 

WOD: 

“Helen”

3 Rounds for Time of:

400 meter Run 

21 kettlebell swings 

12 pull ups 

Lesson:

Macros!

Teens

Warm up:

Agility Ladder

Skill focus:

Overhead squat 

WOD:

Every minute on the minute for 12 minutes 

Even- 3 overhead squats at a working weight 

Odd- 5-10 strict pull-ups or ring dips & 5-10 dips 

Cash out:

For time 

30 box jumps

30 burpees

60 kettlebell swings 

Kids

Warm up: 

Obstacle course 

Skill focus:

Dumbbell snatch 

WOD:

AMRAP in 10 minutes 

6 shuttle sprints 

20 sand bag cleans 

6 shuttle sprints

20 dumbbell snatches 

Game:

Musical med balls 

Teens

Warm up:

Dynamic Drills

Skill focus:

Sand bag clean

WOD: 

AMRAP in 30 minutes 

400m run 

20 sandbag cleans

800m erg bike 

20 dumbbell snatch 

200m farmers carry