WOD Pre-Teens

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

Warm Up: Medicine Ball Warm Up Skill: Front Squats Workout: 21-15-9 Front Squats Burpees Double Unders Skill: Handstand Skills and Drills

Warm Up: 5 Squats-> Forward Rolls 5 Push Ups-> Lunge Walk 10 Jump Touches-> Broad Jumps 10 Mountain Climbers-> Cartwheels Skill: Power Cleans Workout: 3 Rounds: 5 Burpees 7 Box Jumps 9 Power Cleans Skill: Plank Games and Wars

Warm Up: Row 250m 1 Min each of: Plank Ups Lateral Hops Jumping Back Squats Grass Hoppers Skill: Overhead Squats Workout: 5 Rounds: 5 Overhead Squats 7 Push Ups 9 Box Jumps Skill: Dodgeball

There will be no youth classes (Pre-K, Kids, Pre-teens, Teens, or Teens Weight Lifting) April 3-7 due to Spring Break for Montrose Public Schools.