Tuesday December 16, 2014

Ages 6-9

Warm-Up:
Tabata sit-ups
jump roping

Focus:
Jumping and landing mechanics (knees out)

WOD:
8:00 min AMRAP
30" burpee broad jump
3 wall walks

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.

Ages 10-13

Warm-Up:
3x or 5:00
10 PVC pass-throughs => 10 PVC overhead squats => 10 PVC overhead lunges => 10 one-legged side-to-side hops over PVC, each leg => handstand walk or bear crawl => 50-meter high-knee skip => 50-meter pocket kickers

Skill:
Snatch – focus on safe receiving position (kids who cannot squat snatch with safe shoulder, back, or knee positions should hang power snatch today)

WOD:
Partner WOD – 3 rounds
10 hang squat snatches, 65/45#, with partners alternating reps 1 for 1 to complete 10 each
100m row