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

1. 10 Squats
2. 10 Surfer Turns
3. 10 Ape Hops
4. 10 Pushups
5. 10 Kids Pick Exercise
6. 1 Obstacle (On their side of the gym)

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