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Warmup: 5 Minute AMRAP
5 Burpees
20 Jumping Jacks
then: active shoulder stretches (for example: arm circles, back taps, self hugs, etc.)
Skill: Strict Pullup Practice/ Banded Pullups
WOD: 4 Rounds for Time
200M Run
5 Pullups
10 Pushups
15 Situps
20 Squats
Warmup: 300M Run then 3 Rounds of:
5 Inchworms with Pushup
5 Jumping Pullups
10 Second Backbend Stretch
Skill: Strict Pullup Practice/ Banded Pullups & Front Squats
WOD: Partner WOD!
600M Run
12- Front Squats
12- Pullups
400M Run
8- Front Squats
8- Pullups
200M Run
4- Front Squats
4- Pullups
Warmup: 3 Rounds of “Cindy”
Skill: Jumping Pullups (today we will concentrate on the negative for the skillwork only. In the WOD, there is no need to hold the negative)
WOD: 4 Rounds or 12 Minute Cap
7 Thrusters
200M Row
7 Jumping Pullups
12 Burpees
Game: Tournament Dodgeball
WOD: 11 Minute AMRAP
6 Burpees
10 Mountain Climbers
6 Ring Rows
1 Wall Walk
Skill: Ring Rows
Challenge: Teams of 2: max ring rows in 3 minutes
WOD:
2:00 AMRAP
Kettlebell swings
Rest 1:00
2:00 AMRAP
Double-unders
Rest 1:00
2:00 AMRAP
Ring Rows
Rest 1:00
2:00 AMRAP
Burpees
Rest 1:00
Warmup:5 Minute AMRAP
5 pushups
10 jump overs
15 pvc back squats
Skill: Overhead Squat
WOD: 12 Minute AMRAP
100M Run
15 OHS
10 Wallballs
Warmup: 12 Round Tabata (20 seconds work/ 10 seconds rest)
High Knees
Situps
Squats
Skill: Cleans & Toes to Bar
WOD: Future Beast
12Minute Cap:
30 Calorie Row
20 Toes to Bar
20 Wallballs
10 Cleans
Max Pullups in remaining time
Warmup: Run 200m then 4 Minute AMRAP
10 PVC Back Squats
10 Passthroughs
10 Situps
30 Side to Side Hops over the PVC pipe
Skill: Back Squat
WOD: 10 Minute AMRAP
200M Run
20 Situps
20 Supermans
10 Back Squats
WOD: 13 Minute AMRAP
– 6 Wall Walks
– 12 Front Squats
– 10 Front Rack Lunges
Skill: Front Squats
WOD: 3 Rounds for Time:
12 Front Squats
12 Push Ups
400M Run
Warmup: 4 Rounds for Time: 30 Seconds Max Squats, 30 Second Plank
2-3 Minutes of Shoulder Shoulder Stretches
Skill: Front Squats
WOD: 12 Minute AMRAP
5- Front Squats
10- Burpees Over Bar
15- Situps
Warmup: 4 Rounds for Time: 30 Seconds Max Squats, 30 Second Plank
2-3 Minutes of Shoulder Shoulder Stretches
Skill: Front Squats
WOD: 12 Minute AMRAP
5- Front Squats
10- Burpees Over Bar
15- Situps
Warmup: 400M Indian Run (Kids run in a line, the person in the back of the line sprints to the front of the line, as soon as he/she gets to the front, the kids who is now in the back sprints for it)
Skill: Front Squats
WOD: 5 Rounds for Time (Establish a time cap based on your students)
10- Front Squats
8- Burpees
100M Sprint
Game: Dodgeball
Warmup: 800M Skill Run (Run with stops along the way to practice squats, lunges, pushups, and tuck jumps)
Skill: Front Squats & Box Jumps
WOD: 15-12-9
Box Jumps (20”)
Front Squats
Pushups
Warmup: Practice Double Unders/ Jumping Rope for 5-6 Minutes
Skill: Improving Your Squat
WOD: 3 rounds
20 squats
200-meter run
20 double-unders/ 40 Single Unders
Warmup: Practice Double Unders/ Jumping Rope for 5-6 Minutes
Skill: Improving Your Squat
WOD: 3 rounds
20 squats
200-meter run
20 double-unders/ 40 Single Unders
Warmup: Running Drills
Skill: Snatches
WOD: Future Beasts 14.1
10 Minute AMRAP
30 Double Unders/ 60 Singles
15 Snatches 15#
Warmup: Running Drills
Challenge: 3 Rep Broad Jump Max
Skill: Goblet Squats & KB Swings
WOD:
3 Rounds of:
7 Goblet Squats
7 KB Swings
Then: 100M Run
2 Rounds of:
7 Goblet Squats
7 KB Swings
Then: 200M Run
1 Round:
7 Goblet Squats
7 KB Swings
Finisher: 300M Run
Warmup: Agility Obstacle Course
Challenge: 200M Sprint for Time
WOD:
Run 400M
25 Double Unders/ 50 Singles
40 Situps
Run 400M
Warmup: Running Drills
Challenge: 400M Sprint for Time
Skills: Ball Slams and KB Swings
WOD #1: 4 Minutes Max Burpee Box Jumps
Rest 4 Minutes
WOD #2: 4 Minute AMRAP
12 Ball Slams
12 KB Swings
Warmup: Partner Warmup
Run 200M
20 Med Ball Situps
10 Burpee Med Ball Passes
10 Squat & Med Ball Pass
Challenge: 200M Sprint for Time
Skill:KB Swings & Overhead Squats
WOD:
200M Run with Med Ball then 2 Rounds: 20 KB Swings, 20 Med Ball Situps
200M Run with Med Ball then 2 Rounds: 20 Pushups, 2 Overhead Walking Lunges with Med Ball
200M Run with Med Ball then 2 Rounds: 20 Overhead Squats, 20 Burpee Med Ball Passes
Skill: Front Squat & Thruster
WOD: 8 Minute AMRAP
7 Burpee to Tuck Jumps
8 Front Squats
9 Lateral Hops over Barbell
Rest 3 Minutes
2 Minutes Max Thrusters
Warmup: Practice Jumping Rope for 6-7 Minutes
WOD:
400M Run
21-15-9
KB Swings
Box Jumps
***
400M Run
Warmup: 1 lap around the building as a group then
30 Mountain Climbers=> 20 Squats=> 10 Pushups=> 5 Bridge Stretches
Skill: Snatch from the mid thigh & Mountain Climber Pushups
WOD: 9 Minute AMRAP
4 Snatch from the mid thigh
8 Jump Squats
12 Mountain Climber Pushups
Rest 4 Minutes
Run 200M for time
Game: Tug O War
Skill: Snatch BalanceWOD: 12 Minute AMRAP
7 Overhead Squat
3 Snatch Balance
7 Hollow Rocks
3 Supermans
Warmup: 12 Round Tabata (20 sec work/10 sec rest)
Jump Squats
Pushups
Supermans
Burpee High Fives
Skill: Muscle Snatch & Overhead Squat
WOD: 12!
Overhead Squat
Burpee Box Jumps
Warmup: 6 Minute AMRAP
5- Tuck Jumps
10- Lunges
20- Mountain Climbers
Skill Deadlifts
WOD: 5 Rounds for Time
10 Deadlifts
12 Burpee over Bar
15 Air Squats
Warmup: Partner Medicine Ball Drills
Wallball tosses
Overhead Backwards Toss
Twist & Pass
Over-Unders
Challenge: Squat Circle Game
WOD: 21-15-9
Burpees
Box Jumps
Situps
Warmup: “Bring Sally Up” – Use Airsquats or a PVC pipe
Skill: Running Drills with a focus on bounding movements
WOD #1: 400M Run for Time
WOD #2: Max Distance Medicine Ball Throw (20# ball)
WOD #3: Max Double Unders/ Singles in 2 Minutes
Game: Left Handed Dodgeball
Warmup: 5 Minute AMRAP
7 – PVC Thrusters
7 – Tuck Jumps
20- Mountain Climbers
Skill: Loaded Jumps & Goblet Squats
(Broad Jumps with a sandbag, medicine ball, or weighted vest)
WOD: 4 Rounds
7 Goblet Squats
20M Loaded Jumps
200m run
Warmup: 5 Minutes Jump Rope Practice
1 Minute Singles
1 Minute High Knees
1 Minute Left Foot
1 Minute Right Foot
1 Minute Double Unders or Max Singles
Skill: How to Get the Most Power out of your jump
WOD: “Annie”
50-40-30-20-10
Double Unders & SItups
*For singles, multiply double unders x2
WOD :
9 Minute AMRAP with a partner
500M Row
11 Goblet Squats
11 Situps
Rest 2 Minutes
9 Minute AMRAP
11 Box Jumps
11 Pushups
20 Sprawls
Warmup: 3 Rounds:
100M Run
10 Overhead Squats with PVC
5 Mat Inchworms with Pushup
Skill: Kipping Pullups & Overhead Squats
WOD: 12 Minute AMRAP
200M Run
10 Box Jumps
10 Overhead Squats
5 Pullups
WOD: Tabata Mash Up- 20 Seconds Work/ 10 Seconds Rest. 5 Rounds of the following set:
– Squats
– Burpees
– Pullups
– Jump Rope
Warmup: 6 Minute AMRAP
100-meter backwards run
10 Pushups
5 Ring Rows
Skill: Strict Pullups/ As Difficult as Possible Ring Rows
WOD: “Helen”
Three Rounds for Time:
Run 400 meters
21 Kettlebell Swings
12 Pull-ups
*12 Swings & 6 Pullups to modify to Lil’ Helen
Warmup: 3 Rounds of “Cindy”
Skill: Jumping Pullups (today we will concentrate on the negative for the skillwork only. In the WOD, there is no need to hold the negative)
WOD: 4 Rounds
7 Thrusters
200M Run
7 Jumping Pullups
200M Run
Warmup: 3 Rounds
100M Jog
5 Burpees
10 Squats
Skill: Jumping Pullups
WOD: 12 Minute “Cindy”
5- Pullups (Modify with ring rows, monkey hangs or jumping pullups as coach sees fit)
10- Pushups
15 Squats
Warmup: 5 Minute AMRAP
5 Ring Rows => 10 Jump Squats=> 5 Pushups=> 100M Run
Skill: Monkey Hangs & Push Press
WOD:
10 Push Press
20 Jumping Lunges
10 Monkey Hangs (5 Each Arm)
100M Run
Warmup: 600M Indian Run
Skill: Ring Rows
Challenge: Teams of 2: max ring rows in 3 minutes
WOD:
2:00 AMRAP
Kettlebell swings
Rest 1:00
2:00 AMRAP
Double-unders
Rest 1:00
2:00 AMRAP
Ring Rows
Rest 1:00
2:00 AMRAP
Burpees
Rest 1:00
Skill: Push Jerk
WOD: 12:00 AMRAP
5 push jerks
5 overhead squats
100M Run
Warmup: 3 Rounds: 100 M Run, 100M Backwards Run, 5 Burpees, 5 squats then 20 Passthroughs
Skill: Push Jerk
WOD:
20 Burpees
Then: 3 Rounds of
9 Front Squats
9 Push Jerk
20 Double Unders
Warmup: 400M Indian Run then 2 rounds of: 5 Pushups, 5 PVC Passthroughs, 10 PVC Good Mornings
Skill: Push Press
WOD: Every minute on the minute for 10 minutes:
5 Push Press
50M Sprint
Then: 5-10 Minutes Handstand Practice
Warmup: 1 Min Max Box Jumps, 1 Min Max Handstand Hold rest 30 seconds & repeat
Skill: Push Press
WOD: 3 Rounds for Time
Hill Sprint
10 Push Press
50M Sandbag Run
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