Teens

Warm up: 

Dynamic drills 

Skill focus: 

Rope climb 

 WOD: 

 Test Day! 3 RM Overhead Squat 

Then 3 rounds for time of: 

500 meter row 

30 sit-ups 

 1 rope climb 

 Cash out: 

max unbroken toes to bar

Teens

Warm up: 

Dynamic drills 

Skill focus: pistols 

WOD: 

Front Squat 5x8 

Strict pull up 5x5 

Then AMRAP in 10 minutes 

10 alternating pistols 

15 Burpees 

20 Dumbbell Push Press (light) 

Cash out: Max set double unders

Teens

Warm up: 

the floor is lava 

Skill focus: push up 

WOD: Test Day! 

Sumo deadlift 3RM 

Then AMRAP in 5 minutes 

 5 push ups

 4x 15 meter shuttle sprints

Kids

Warm up: 

Sports themed dynamic drills 

Skill focus: 

“plank position” (push ups) 

WOD: 

AMRAP in 7 minutes 

 10 deadlifts 

 10 push ups 4x 15 meter shuttle sprints 

Game: junk wars!

Preschool Class- Ages 3-6

Skill Focus: Squat

Warm Up: Run--> Squat

WOD: Balance beam Pull-up Box Climb

Skill: Plank Hold

Games: Volcano Monster
Cookie Monster what time is lunch
Duck Duck Goose

Kids

Warm up: 

PVC Pass 

Skill focus: “jump, tap, tap”-double under 

WOD: 21-15-9 

Wall balls 

Jumping jacks 

Single unders 

Game: Hot Lava!

Teens

Warm up: PVC pass 

Skill focus: double under 

WOD: 

Push Press- Find 1 Rep Max 

then: 21-15-9 

Wall Balls 

Chest to Bar Pull ups 

After each set do a set of 30 double unders