Elites Side A / OFK Side B
5 Minutes Dynamic Warm Up
Thunderstruck Burpees
General OFK – SIDE B
6 Mins – Recap some of the exercises we earned this month – See if the kids can name any of them
New Exercises – Show form, explain relevance to weekly topic and have kids practice a few reps of each
Surfer Turns
Ape Hops
4 – 6 Mins – Practice of New Exercises – Tabata, EMOM. 3 Rounds, Game Etc.
Dice Game
AMRAP 1 – 8 Minutes
8 Pushups
8 Squats
8 Surfer Turns
Rope Swing
Green Rig
Water Break
AMRAP 2 – 8 Minutes
5 Ape Hops
12 Mountain Climbers
10 Lunges
Monkey Bars to Orange Rig
Rope Swing
Elites – SIDE A
6 Mins – Recap some of the exercises learned this week, ask kids if they can name them and what muscles they use
New Exercises – Show form, explain relevance to weekly topic and have kids practice a few reps of each
Weighted Sit Ups
Side Plank
Wall Balls
Hanging Knee Raises
4 – 6 Mins – Practice of New Exercises – Tabata, EMOM. 3 Rounds, Game Etc.
16 Mins – AMRAPS
AMRAP 1 – 10 Minutes
10 Weighted Sit Ups
15 Sec Per Side Side Plank
Row of Rings/Green Wheels
Traverse Wall
Water Break
AMRAP 2 – 10 Minutes
12 Wall Balls
12 Hanging Knee Raises
Ninja Steps / Warped Wall
Row of Walls (First 5)
5-8 Minutes Free Time on Obstacles used that class