WOD Kids

Warm up: 400m Skill run: Run 400m with stops every 50-100m to perform 5-10 reps of various exercises (Squats, Plank hold, Jumping Jacks, etc.) Recommend this... Read More

Warm up: Move around the cones and Freeze: Set up cones in a circle. Athletes run move around the circle in whatever fashion the trainer calls... Read More

Warm up: Alternating Tabata of: Burpees & Air squats Skill work: Duck walk relay WOD: With a partner, complete as many rounds as possible of... Read More

Warm up: 3 Rounds 10 yd Lunge walk 10 yd Roving plank 10 yd Frog hop 10 yd Backwards Crab walk Skill work: Front Rack... Read More

Warm up: Roll the dice Skill work: Dips: Use a dip station or set of rings with a band for assistance if needed. WOD: AMRAP... Read More

Warm up: Switch sides: Skill work: Kettlebell clean: Start with a single Kettlebell at the hang position.  Dip-Shrug-Drop while you slide hands to the diagonal... Read More

Warm up: Relays! Skill work: DB Squat Clean from blocks: Start with weights resting on boxes starting a midthigh and gradually decreasing until at midshin as athlete is... Read More

Warm up: 3 Rounds 2 Forward rolls -> 10yd Line hop -> 10yd Roving plank -> 10yd Backwards Lunge walk Skill work: Dip Shrug Headers... Read More

Warm up: 4 Station Relay: Set up four cones in a diamond pattern.  Divide the class into four groups and line them up behind each... Read More