Monday December 1, 2014

Kids 6-9

Warm-Up:
3x or 5:00
10 jumping jacks => cartwheel => 5 mountain climbers => 5 lateral lunges => 10-15 seconds in the bottom of the squat => handstand attempt => 3 broad jumps

Focus:
Front squat – focus on laser elbows throughout movement

WOD:
4 rounds
1 rope climb or beginner rope climb
6 front squats, unloaded-8# dumbbells
9 box jumps, 12’-24”

Game:
5:00-10:00
Switch – Define a 15-meter x 15-meter playing area. Use 4 cones or 2 ropes at opposite ends as “finish lines.” Divide class into two teams. Trainer calls out a designated exercise and players move to the opposite side as fast as possible while performing that exercise. An entire team crossing the finish line first scores a point. Various exercises that work well in this game are burpee broad jumps, inchworm walks, bear crawls, lunges, high-knee skipping, side shuffling, sprinting, frog leap, carioca, bunny hops, etc.

Kids 10-13

Warm-Up:
Tabata: 4 rounds- airsquats and hip touches
15 pvc pass-throughs
 

Wod:
21 Thrusters
100 single unders
15 Thrusters
75 single unders
9 Thrusters
50 single unders