Preteen Warm-Up: 3x or 5:00 10 PVC pass-throughs => forward roll => 10 jumping jacks => bear crawl => 10 squats => 10-15 seconds in the bottom of the squat => 10 lateral lunges => 10 one-legged side-to-side hops, each leg Skill: Hang power snatch – focus on triple
Preteen Warm-Up: 3x or 5:00 5 jumping squats => forward roll => cartwheel => precision jump => 5 single-leg toe touches, each leg => monkey bar pass or bar hang => alligator crawl => 50-meter high-knee skip => 50-meter carioca Skill: Pull-up – focus on superman
Preteen Warm-Up: 3x or 5:00 Handstand attempt => handstand walk or bear crawl => 3 one-legged broad jumps, each leg => 5 perfect squats => 10-15 seconds in the bottom of the squat => 10 lunges Skill: Push jerk – focus on dip-drive-drop WOD: 5 rounds 200-meter run 10 air
Preteen Warm-Up: 3x or 5:00 Zigzag bear crawl => 5 perfect squats => 10-15 seconds in the bottom of the squat => forward roll => 10 grasshoppers => 50-meter side shuffle => 50-meter high-knee skip Skill: Lunge – focus on proper shin and knee positions during step WOD
Preschool Focus: Press – pushing up the sky Warm-Up: 3:00-5:00 Freeze Tag WOD: 3:00-5:00 AMRAP 3 presses => 10-meter skip => forward roll 3 burpees => 10-meter hop => angry gorilla Game: 3:00-5:00 Bunny Hop Relay – Divide class into 2 teams. Children hold a lacrosse ball b
Spend some time contemplating what the concept of “character” means to you. While you are considering the idea, take brief breaks to work on handstands. If possible, discuss character with parents or siblings over dinner.
Preteen Warm-Up: 3 x 200-meter runs (easy jog to brisker run) Skill: Thruster – focus on maintaining efficient rack position throughout movement WOD: 25 tuck jumps 9-6-3 Thrusters, 5# dumbbells-15# barbell Pull-ups (progressions or assisted okay) 25 tuck jumps Challenge: 5:00-10:00 Do