Month 2 Kids Wods
Choose any of the following warm ups on any given day. Be sure to mix them up for variety.
Choose any of the following games to end the class with. Be sure to change them up to add variety. Always end class with a game so they are excited and want to come back for more!
Week 1 Day 1
Intro to Deadlift- what is it. Pick anything up off of the ground. Show both variations, but Start with wise stance-->
WOD: Partner workout, 4 rounds one person comples 20 unweighted deadlifts, with the other holds a plank
Week 1 Day 2
Deadlift a grocery bag, --->
WOD: 7 min AMRAP 5 deadlifts, 10 squats, crab walk down, bear crawl back
Week 1 Day 3
Deadlift Book bag or any light item
WOD: 21-15-9 of each Mountain climber, squats, push ups (21 of each, 15 of each etc)
Week 2 Day 1
Deadlift kb (still wide stance)
WOD: Partner workout. each works one at a time taking turns to complete a total of 100 KB deadlift and 100 burpees
Week 2 Day 2
Deadlift with slightly heavier kettlebell
odd min do 10 Deadlift
Even minute do 20 tuck jumps
Week 2 Day 3
Deadlift any and all objects super slow to demonstrate good form
WOD: 4 rounds
Line up 10 objects to be deadlifted. Children go through the line picking each object up 3 times, then moving to next one. Once they have picked up all 10 things 3 times, they run 200 meters, then go through the line again.
Week 3 Day 1
Deadlift with narrow stance (RDL) no weight. Hands on thighs
in 7 minutes hang from a bar as long as you can. If you drop, you perform 10 unweighted RDLs. Then immediately get back on the bar to hang as long as you can.
Week 3 Day 2
Deadlift narrow stance with grocery bag
WOD 3 rounds of 3 min AMRAP with one minute of rest in between
in three minutes complete 10 jump squats, 10 mountain climbers and 10 grocery bag RDLs as many time as possible
Week 3 Day 3
Deadlift RDL with kettle bell
WOD Team of three
Person 1 completes burpees
Person 2 completes KB deadlifts
Person 3 completes 100 jump ropes. Rotate when jump rope is completed
Week 4 Day1
Deadlift RDL stance with 2 kettle bells
WOD: 4 rounds
10 backwards burpees, 10 double KB deadlift, then farmers carry the kettle bells around the perimeter
Week 4 Day 2
Deadlift rdl Barbell setup with PVC pipe (weightless)
WOD: Extra game time!!!
Week 4 Day 3
Deadlift, RDL stance with very light barbell, pick up slowly, set down slowly.
WOD 8 minute amrap. 1 SUPER SLOW barbell RDL, then complete an obstacle course.