KIDS WOD
Skill work: Squat POP Relay
WOD: Partners!
One partner runs 200m while the other partner proceeds through the following AMRAP:
7 Lateral hops
7 Squats
7 Burpees
1 shot on target
When the runner returns, he/she continues through the AMRAP while his/her partner
runs 200m. Continue rotation until time is up
TEENS WOD
Skill : review thruster
New movement: pull overs
WOD
5 rounds
Bear crawl
10 thrusters
Bear crawl
10 pullups
* skill work with time remaining
KIDS
Skill:
Technique for WOD
10-25 of each with a PVC
Back squats
Front squats
Overhead squats
200 meter run
Shoulder press
Push press
Push jerk
Run 200 meters
Game!
TEENS
Skill work
Deadlift/ pullups
New movement
Frog stands
WOD
Tabatas
Squats
Pull ups
Thrusters
Push ups
KIDS
Skill
Handstand pushups and progressions
WOD
” Lil Diane”
21-15-9
Deadlift
Handstand pushups or dumbbell shoulder press
GAME
TEENS
Skill
Deadlift
New movement
Cartwheels and progressions
WOD
Circuit 3 rounds
Handstand
Box jumps
L-sits
Push press
Forward rolls
KIDS
Skill:
The clean
WOD
“Spic and Span FRAN”
21-15-9
Clean and jerk
Pullups
GAME!
TEENS
Skill:
Review Thruster
New movement -The deadlift
kettlebell
WOD
“Fran”
21-15-9
Thrusters
Pullups
KIDS
Skill
Push jerk
WOD
3 rounds
5 shoulder presses
5 push presses
5 push jerks
GAME
TEENS
Skill
Review front squat/ shoulder press
New movement
Thruster
WOD
3 rounds
400m run
5 shoulder press
10 front squats
