Week#4

Warm up

·         Review the following

o   Plank

o   Hollow

EOTD

·         Deadlifts

·         Wall climbs

Practice

·         Roll the dice

o   Evens- deadlifts

o   Odds- wall climbs

WOD

·         7 minute AMRAP

o   5 deadlifts

o   3 wall climbs

GAME

·         Dodge ball

Week#3

Warm up

·         Review the following:

o   Push up

o   Broad jump

EOTD

·         Plank

·         Hollow

Practice

·         Pick a card from the deck

o   Red plank

o   Black hollow
(Face value of the card is the number of seconds held in that position)

TEAM WOD

·         7 minute AMRAP 

o   Rail road tracks
Have the group hold the plank wile one kid jumps overs the tracks. Go through the group & the do the same in the hollow position. Once both positions are completed the class must perform 3 push ups.

Game

Amoeba

Week#2

River!

Warm up

·      Review the following

o   Whistle system

o   Air squat

o   burpee

EOTD

·      Push up

·      Broad jump

Practice

·      Flip the coin

o   Heads push ups

o   Tails broad jumps

Partner WOD

·      7 minute AMRAP

o   Ping pong

§  5 push ups

§  5 broad jumps

§  10m run back together

GAME

·      Dragon tails

Week #1

Warm up

·         Review the whistle system

o   One freeze

o   Two take a knee

o   Three bring it in

o   Multiple take a knee on at the RED wall

EOTD

·         Air squats

·         Burpees

Practice

·         Roll the dice

o   Odd burpees

o   Even air squats

WOD

·         7 minute AMRAP

o   5 air squats

o   5 burpees

GAME

·         Clean your room