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
