Elites Side A / OFK Side B
5 Minutes Dynamic Warm Up
5-8 Minutes Rudolph the Red Nosed Reindeer – Jump Squats for Rudolph OR Reindeer
General OFK
6 Mins – Recap the Exercises we learned this month
Review Exercises – Show form, explain relevance to weekly topic and have kids practice a few reps of each
Pinch Grip Lap
Goblet Squat
Slam Balls
4 – 6 Mins – Practice of New Exercises – Tabata, EMOM. 3 Rounds, Game Etc.
EMOM
AMRAP 1 – 8 Minutes
Pinch Grip Lap (your side of the gym)
12 Mountain Climbers
12 Jumping Jacks
Rope Swing
Green Rig
Water Break
AMRAP 2 – 8 Minutes
10 Goblet Squats
10 Slam Balls
Monkey Bars to Orange Rig
Rope Swing
Elites
6 Mins – Recap on exercises and muscles used + ask them for another exercise that uses the same piece of equipment
New Exercises – Show form, explain relevance to weekly topic and have kids practice a few reps of each
Ball Pass Pushup (Slam Ball)
Overhead Lunges (Dumbbell)
Sit Up Overhead Press (Kettlebell)
4 Mins – Tabata Alternating between Exercises
8-10 Mins Each – AMRAPS
AMRAP 1 – 10 Minutes
Pinch Grip Lap
12 Ball Pass Pushup (Slam Ball)
Row of Rings/Green Wheels
Traverse Wall
Water Break
AMRAP 2 – 10 Minutes
12 Sit Up Overhead Press (Kettlebell)
10/Side Overhead Lunges (Dumbbell)
Ninja Steps / Warped Wall
Row of Walls (First 5)
5-8 Minutes Free Time on Obstacles used that class