General OFK Program

Warm up – Ghostbusters – Squats

Review Squat Form / Pushup Form

Sally – Squats or Plank Up/Downs

4 Rounds
– Rings then do 10 Squats
– Row of Walls then do 8 Push ups
– Traverse Wall then do 30 Mountain climbers
– Warped Wall

3 Rounds
– Green Rig then do 10 burpees
– Green Monkey Bars then do 20 High knees
– Orange Rig then do 12 sit ups
– Dip Walk

EMOM – 5 Minutes
10 Pushups
1 Obstacle
Sit Ups for remainder of time


ELITE Program

Warm Up

Cardio Song

Discuss importance of water intake every day:

7-8 Years Old – 6 Cups Minimum

9-13 Years Old – 7 Cups Minimum

Discuss importance of stretching

AMRAP – 12 Minutes

0.10 miles on treadmill @ 15%

Row of Walls 

12 Hop Outs

10 Pushups

Green Rig

Tabata Bar Hang

Stretching Routine – Last 10 Minutes of Class – Introduce new stretches and Full Body Routine 

Frog Stretch

Walk Hands to the left and right

Cobra

Downward Dog

Pigeon

Figure 4

Butterfly

Across the Chest

Tricep Stretch