WOD Pre-Teens

Warm Up: Medicine Ball Warm Up Skill: Thrusters Workout: 15-12-9 Thrusters Burpee Box Jumps Run 200m Skill: 3×5 Dips 3×15 Sit Ups

Warm Up: Down and Back “Coach Says” then 5 Squats Skill: Deadlift Workout: 7 min AMRAP: Ascending by 1 rep per round: Deadlift Push Up Lunge Steps (per leg) Skill: Row vs Handstand Hold

Warm Up: 2x through: Jog 400m 10 Jumping Squats Inchworm Push Up 10 Sit Ups Lunge Walk Skill: Box Jump Skills Workout: AMRAP in 3 mins x 3 10 Wall Ball 5 Burpee Box Jumps Skill: False Grip Hold

Warm Up: 7 Sit Ups-> Cartwheels 7 Squats-> Spiderman Stretch 7 Push Ups-> High Knee Skip 7 Mountain Climbers-> Progressive Lateral Hops Skill: Overhead Squats Workout: 3 Rounds: 200m Run 9 Toes to Bar 9 Overhead Squats Skill: Handstand Skills/Drills

Warm Up: 30 Seconds each x2 Jump Rope Squat Sit Up Burpee Skill: Pull Ups Workout: AMRAP in 9 mins 3 Pull Ups 6 Push Ups 12 Lunges Skill: Max Height Box Jump

Warm Up: Switch: Bear Crawl/Crab Walk Side Shuffle/Burpees Skill: Medicine Ball Clean Workout: 9 Min AMRAP: 2 Wall Up 4 Medicine Ball Clean 6 Double Unders 8 Squats Skill: Max length standing broad jump Max height box jump

Warm Up: 5 Push Ups-> Forward Rolls 5 Lateral Hops-> Lunge Walk 5 Jumping Squats-> Hurdle Over/Under 5 Sit Ups-> Broad Jumps Skill: Double Unders Workout: AMRAP in 12 Mins of: 5 Toes to Bar 10 Double Unders 15 Air Squats Skill: Split Jerk technique work

Warm Up: 400m Run, then 2x through, 30 seconds each of: Squats Inchworm Push Ups Lunges Wall Ups Skill: Push Press Workout: For Time: Row 500m 21-15-9 Push Press Lateral Hops Row 500m Skill: Handstand Kick Ups

Warm Up: 5 Squats-> Forward Rolls 5 Push Ups-> Lunge Walk 10 Jump Touches-> Broad Jumps 10 Mountain Climbers-> Cartwheels Skill: Wall Ball Workout: 75 Wall Ball for time* *everytime you stop/put the medicine ball down = 10 meters of burpee broad jump Skill: weighted plank