warm up:

row 4:00 min or row Fishy Game

2x

10 dot drills=> run 100m=> 10 tire jumps=> 10 arm circles (forward/ backward)=> 10 air squats SLOW

skill:

bottom of the squat

hang power clean

WOD:

AMRAP 8:00 min

3 pull ups ( jumping pull ups ok)

5 push ups

8 air squats

GAME & Snacks

warm up:

group stretching

tabata fun:

hula hoop

sit~ups

skill:

“hang power clean”

unweighted focus on form

WOD:

wall ball relay

GAME & SNACK

warm up:

jump to support to roll over=> 3 push ups=> 6 air squats=> 9 sit ups

5:00 min of  shuttle run relay

skill:

“Dip Shrug Drop Stand” aka Hang Power Cleans

WOD:

12 min AMRAP

teams of 2-3

20 bag toss ( sandbag or medball tossed over an object to partner)

40 burpees

run as a team 100m

GAME & Snack

warm up:

6 Partner Hops

2x

forward roll=> 5 single leg hop (L)=> 5 single leg hop (R)=> 10 dot drills=> run 50m

skill:

bottom of the squat

WOD:

20-10-5

box jumps

air squats

warm up:

group stretches

jump rope 1:00=> 5 slow squats=> 5 alligator walks=> 10 arm circles (forward & backward)=> 10 hollow rocks

skill:

“angry gorilla”

WOD:

15-10-5

box jumps or step ups

burpees

cool down:

Game & bring a book to read while you wait for your parents!