8 x 0:20 work/0:10 rest Mixed Tabata: Jumping jacks Burpees High knees Duck walks

Air squat Teach and practice the air squat. Pull ups Teach and practice self-assisted pull-ups. *Set up various adjustable pull-up bars. *General height of bars should be about nose height of athletes. *Mats may be used under the bars and additionally used for shorter athletes to use taller bars. *Regardless of ability, all athletes will keep their feet on the ground during the pull-up for the WOD. *More advanced athletes will use less push from the legs to do the pull-up, while novice athletes will rely heavily on the legs to pull themselves up. Push up Teach and practice push-up *Advanced athletes will maintain plank position throughout push-up, while intermediate/novice athletes will do “snakey” push-ups.

"Mini Cindy" AMRAP in 10:00 4 pull up 6 push up 8 air squat *Athletes may begin at different stations based on class size and pull-up station availability. *Praise athletes for getting their hip crease (pockets) below the knee in squats. AMRAP = As many rounds as possible

Dodgeball or coach's/kid's choice

Station rotation AMRAP at a warm up pace in 4-5 minutes: Set-up 4 cones 5m apart in a square Cone 1: 5 air squat Cone 2: 10 grasshoppers Cone 3: 5 star jumps Cone 4: 10 mountain climbers *Bear crawl between stations

Shoulder press Teach and practice the press. Box jump Teach and practice jumping (no box): *Two feet take-off and landing *Arms start behind us and end in front *Land with bent knees *Who can land the quietest? *Use pre-arranged various height plates/boxes and have athletes practice jumping onto object. Use soft boxes/tires/stacked plates vs rigid boxes if possible.

AMRAP in 8:00 8 Press 10 Box jump 50ft bear crawl *Designate a specific area for presses and a specific area for box jumps outside the bear crawl area. For bear crawl, have athletes move like traffic, down one side and back on another to help minimize collision risk. Athletes may start at different stations to reduce traffic with the bear crawls. *Coach will choose box height for each athlete before workout. *No load for presses will be assigned today. *Praise straight arms at the top of the press and quiet landing on box jumps.

Pizza Delivery or coach's/kid's choice

Agility Drills Set up cones 25ft apart in a zig-zag pattern, with each cone in between 5ft apart. One athlete moves at a time per set of cones and completes a designated movement down and back, moving around the cones. *Athlete performs 5 bunny hops before beginning each down and back. *Movement suggestions: Run, skip, shuffle, gallop, bear crawl, duck walk

Air Squat Review and practice the air squat. *Practice super slow squats (2-3 seconds down/2-3 seconds up). *Keep hands above eye level. Fly "rocketships or butterflies." Kettlebell Swing Teach and practice kettlebell swings Single Unders Teach and practice single unders. *Practice bunny hops (like warm-up) with rope in hands. *Help athletes choose a rope that is appropriate height for them. The handles should come up to the chest/shoulders while they stand on the middle of it. *Have athletes try singles.

Station rotation EMOM x 9:00 Minute 1: 3 Super slow squats + 50ft duck walk Minute 2: 12 Kettlebell swings Minute 3: Single unders *Athletes may begin at different stations to accommodate equipment restrictions and class size. *Each athlete must be assigned a specific implement by a coach to swing for the kettlebell. They are in charge of using the same implement each round. *Praise the “slowest” squatters and those who keep their hands high while squatting. EMOM = Every minute on the minute

Dragon Tails or coach's/kid's choice

Relays Break class up into teams of 3-5 athletes. Set up cones 25ft apart. One athlete on a team works at a time, performing a linear movement from 0 to 25ft and back again. Each person goes down and back one time and sits down when they are done. The first team to have all athletes sitting down wins. Play multiple rounds with different movements. *Movement suggestions: Run, skip, bear crawl, crab walk, gallop, shuffle

Shoulder press Teach and practice the press *Focus on straight elbows at the top. Ring row Teach and practice the ring row Jumping jacks Demonstrate jumping jacks

3 x 0:30 work/0:15 backwards walk to next station Press Jumping jacks Ring row *Athletes may start at different stations to accommodate equipment restrictions. *Praise good set-up positions with feet under hips and straight elbows at the top of the press. *No load for presses will be assigned today.

Capture the Flag or coach's/kid's choice