Week #10

Warm up

·      Review the following

o   Box jumps

o   Knees to elbow

EOTD

·      Sit ups

·      Press

Practice

·      Roll the dice

o   Red- sit ups

o   Black- press

WOD

·      7 minute AMRAP

o   5 sit ups

o   5 press

o   10m run

GAME

·      Dragon tails

Week#9

Warm up

·      Review the following

o   Push up

o   Air squat

EOTD

·      Box jumps

·      Knees to elbows

Practice

·      Pick a card

o   Red- box jumps

o   Black- knees to elbows

WOD

·      7 minute AMRAP

o   5 box jumps

o   5 knees to elbows

GAME

Dodge ball

Week #8

Warm up

·      Review the following

o   Burpees

o   OHS

EOTD

·      Push up

·      Air squats

Practice

·      Flip a coin

o   Heads- push ups

o   Tails- air squats

WOD

·      7 minute AMRAP

o   Run 20m

o   3 push ups

o   5 air squats

GAME

·      Amoeba

Week#7

Warm up

·         Review

o   Press

o   Lateral jumps

EOTD

·         OHS

·         Burpees

Practice

·         Roll the dice

o   Odd numbers burpees

o   Even numbers OHS

WOD

·         7 minute AMRAP

o   5 OHS

o   5 burpees

GAME

·         Dragon tails

Week#6

Warm up

·      Review the following

o   Front squat

o   Side shuffle

EOTD

·      Press

·      Lateral jumps

Practice

·      Pick a card

o   Red cards- press

o   Black cards- lateral jumps

WOD

·      7 minute AMRAP

o   5 press

o   5 lateral jumps

o   Side shuffle 20m

GAME

Clean your room