OFK Side A / Elites Side B
5 Minutes Dynamic Warm Up
Happy Jump Squats
General OFK – SIDE A
6 Mins – Introduction to Concept of the Week – New Movements – Talk about explosiveness, what it is and where in the gym we use it
New Exercises – Show form, explain relevance to weekly topic and have kids practice a few reps of each
Surfer Turns
Ape Hops
Tabata Alternating Exercises
16 Mins – AMRAPS
AMRAP 1 – 8 Minutes
10 Surfer Turns
10 Ape Hops
Row of Rings/Green Wheels OR Multirig
Traverse Wall
AMRAP 2 – 8 Minutes
10 Jump Lunges
10 Frog Jumps
Ninja Steps / Warped Wall
Row of Walls (First 5)
Elites – SIDE B
6 Mins – Discuss Explosiveness, what it is and what muscles it uses depending on the exercise
New Exercises – Show form, explain relevance to weekly topic and have kids practice a few reps of each
Wall Balls
EMOM – 5 Minutes
10 Wall Balls
Wall Sit
16 Mins – AMRAPS
AMRAP 1 – 8 Minutes
12 Slam Balls
10 Pushups
Monkey Bars
Slip Ramp
Water Break
AMRAP 2 – 8 Minutes
12 Wall Balls
12 Couch Potatoes
Rope Swing
Green Rig
5-8 Minutes Free Time on Obstacles used that class