Kids 5-8 years old

DAY 1

Game: need 2 ab mats 

Relay style-create two teams and mark 25 ft. First person on each team will place an ab mat on top of their head and try to heel walk down to the 25ft marker and turn around. Once they return to their team, the next teammate will go. After all team mates complete the heel walk they will repeat their turn but with a toe walk. Once each teammate completes both walks they sit down to show they are done. 

*If you have a small group of kids do the relay as an AMRAP; 2-3 minutes will suffice. 

WARM UP: 

3 rounds of :20 on :10 rest for each movement

Plank Up and downs (try to encourage alternating which arm comes up and down so they do not stay on one side the whole time)

Squats

Lateral Hops 

SKILL: 

Single under practice- use chalk and create a (+) or a small piece of tape for athletes to stand on for practice

:30 jumping up and down keeping legs extended. Point out to athletes their mid foot to show where they land each time. (Focus is not donkey kicking or going into a tuck jump)

Rest :30

:30 jumping up and down with legs extended and staying on chalk or tape piece. This is a visual to see if they wander!

Rest :30

:30 establish hand positioning (at hip level) and try jumping up and down while maintaining proper hand placement

Rest :30

1 minute take the rope and establish hand position, have rope hit the back of the athletes heel, bring the rope forward and then jump with both feet over the rope. Allow athletes to practice on their own staying with this progression. 

Rest 1:00

1 minute- allow athletes to put it all together on their own and practice the movement at their own pace.

Explain WOD and demo the three movements. Give each kid their own whiteboard and have them write the WOD and make 5 vertical lines. Instruct them to erase each line once they complete a round. 

WOD: Cap is 8 minutes 

5 Rounds for time of:

15 single unders

10 Push Ups

5  sit ups 

9-13 years old

DAY 1

Warm Up-Rowling 

The goal is to make your rower stop right at 100m. If athlete goes over or under (limit is 6) they will perform “x” number of air squats

Ex. If athlete rows 106 they perform 6 air squats

*If athlete rows +/- 6 they will automatically perform 6 air squats

*Allow 6 minutes for activity 

Throwing and catching Practice- Throwing + Sled/Box Push  

Equipment needed: nerf ball, tennis ball, baseball per team, a box or sled 

*If you do not have a sled teams can perform 12 lunges 

1. Have athletes find a partner

2. With a ball stand about 2 ft from a partner. Have each athlete throw the ball to each other. If both athletes are successful at catching the ball then each person can take a small step back. Continue to step back each time both people catch the ball.

3. If one athlete misses the pair will make a trip to the sled/box push.

4. Teams will start back where they started and continue and see how far you can get and still be successful at catching.

Challenge- Play a round where the athlete tries to catch with their non-dominant hand.

Review: Front Squats 

Strength: Front Squats 

3 x 8 

*Increase weight each set

WOD: For time

750m Row

30 Ring Rows

40 DB Front squats

*Cap the row at 6 minutes if athlete has not completed the 750m