Elementary
Warm
Musical Medicine Ball – Kids will run, skip, backwards run, shuffle, etc around the med balls and when music stops will squat hold over a ball. Anyone left over will perform 2 burpees.

Skill
Ring Rows
Box Push-Ups

Work
5 Ring Rows (own rings), 5  Box Push-Ups, 5 box-overs (kids climb over own box)
6:00 AMRAP

Game
Plank Ball w/ large exercise ball

Teens
Warm-Up
distribute barbells accordingly, then…
Empty Barbell
5 split press ea leg
5 back squat
lunge/reach/elbow to instep/hamstring x 3 ea
Floor lat stretch x 3 ea
burpee and max height jump x 2

Skill
Power clean and Split Jerk
Empty Bar work (6-8 mins)
Start conservatively and add up to safe but challenging weight for
1 power clean, 1 split jerk left foot, 1 split jerk right foot
Every two minutes on the clock for 5 Rounds.

Work
6:00 AMRAP Sprint
1 shoulder to overhead (clean into position)
1 bar over burpee
2 shoulder to overhead (only 1 clean necessary)
2 bar over burpee
and so on adding 1 additional rep per movement each round.

 

Megan Kestel

Written by: Megan Kestel

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