DONT FORGET KIDS CLASS STARTS AT 5:45 ON TUESDAY AND THURSDAY FOR NOW ON!!!

*** KIDS CLASS IS CANCELLED ON SATURDAY FOR COACHES TRAINING***

KIDS

THURSDAY

SKILL
Pullup

WOD
7-6-5-4-3-2-1
Squats
Pullups
1 forward roll between rounds

TEEN

Strength
3×7 Deadlift

WOD
5 rounds for time
10 KB swings
10 pullups
10 star jumps

DONT FORGET….KIDS CLASS STARTS AT 5:45 On TUESDAY and THURSDAY FROM NOW ON!!!

**** NO KIDS CLASS SATURDAY. THE GYM WILL BE CLOSED FOR COACHES TRAINING***

KIDS

SKILL
Forward Roll/Push Press

WOD AMRAP 5/7 min
15m bear crawl
10 push press
15m crab walk
2 forward rolls

TEENS
TUESDAY

Strength
Press 3×7

WOD

10m amrap
10 push press
10 box jumps
100 m run

KIDS
Tuesday

SKILL REVIEW
shoulder press
squat
deadlift
pushup

wod
15-25 reps of
shoulder press
squat
deadlift
pushup

GAME

TEENS
TUESDAY

3×3 backsquats

“Lil Helen”
3 rounds
200 m run
11 KB swings
6 pullups

THURSDAY
KIDS

SKILL
Front Squat

WOD
AMRAP 5/7 minutes
RUN
10 front squats
10 pushups

GAME

TEENS
SKILL
FRONT SQUAT
PULLUP

WOD
6 rounds using tabata protocol
front squats
pullups
situps

KIDS

Skill
Squat
-squat races,

WOD
Amrap 5/7 min
Run 50 meters
10 squats
Bear crawl 50 ft

Game

Teens
Skill- squat- therapy, squat races

Work on kip- shoulder pivot

WOD
30 pushups
30 squats
400 m run
20 pushups
20 squats
400 m run
10pushups
10 squats

Kids

Thursday

Skill kb swing

AMRAP in a given amount of time of
10 Lateral hops
10 KB swings
10 Shoulder press

Game

Teens

Thursday

Skill handstand pushup
WOD
12 min amrap
5 handstand pushup
30 singles
15 squats

Cash out
50 leg throws

Tuesday
Kids

Pullups

WOD
3 rounds of 30 sec of each exercise

Box jumps
Pullups
Pushups
Squats

Game

Teens

Tuesday

Skill
Turkish get ups

WOD
5 rounds
100 m run
10 tgu
10 kbswings

Cash out
3 30sec ring holds

KIDS

Skill work:
Rack Position Relay

WOD:
AMRAP in a given amount of time of
7 Front Squats
5 Pull ups
3 Forward rolls

Game!

TEENS

Skill
skin the cat

“Running Jackie”
Run 600 m
35 Thrusters
20 pullups

Cashout
50 situps

KIDS

Skill SUPER SLOW squats

WOD:
AMRAP in a given amount of time of:
5m Log roll
10 Squats
10 Push ups

TEENS

Thrusters

12 minute amrap
100 m run
10 Thrusters
10 burpees

Cash out

3 plank Holds