5 to 11 year olds
Switch sides: Divide the group in half and line them up facing each other on opposite sides of the room. Select a way to cross the space and call “switch!” to signal them to switch sides. Repeat with as many different movements as you can think of.
WOD prep:
Heel balance drill: Standing with toes hanging off a plate, perform a DB Shoulder press or Push press. Try to keep toes off the ground! Increase the challenge by moving more of the foot off the edge of the plate until it is at the mid foot.
WOD:
5 to 7 years old
5 rounds With a partner,
3 (each) Dodgeball or Medball Deadlift -> Push press pass to your partner
3 (each) Push ups
3 (each) alternating Box jumps
(Use soft black boxes or blue mats)
8 to 11 years old:
Push press pass to your partner\r\n\r\n3 (each) Push ups\r\n\r\n3 (each) alternating Box jumps\nSoft black boxes or blue mats\n\nPost WOD:\nMessy Back yard\n\n\n\n\n\n\n\n"}” data-sheets-userformat=”{"2":13187,"3":{"1":0},"4":[null,2,16777215],"10":0,"11":4,"12":0,"15":"arial,sans,sans-serif","16":18}”>10 Ab-mat sit-ups
5 Push ups
10 Box jumps
5 to 7 years old
8 to 11 years old:
Challenge:
1 minute max ab-mat sit-ups. (Athletes count each other)
Teens:
Warm-Up:
Coach’s choice
WOD prep:
Prep and practice movements.
WOD:
Game Of Throwns
30 minute cap.
Option 1:
4 Rounds for time
500 m row
1 Rope Climb (15 ft)
10 Dumbbell Snatches (alternating)
10 Pull-Ups
Post WOD:
Foam roll
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