Week#4 Session Four

Warm up

-Review the following

            -deadlifts

            -side jumps

EOTD

-SDHP

-Broad jumps

Practice

-roll the dice

            -odd SDHP

            -even broad jumps

WOD

-7 minute AMRAP

            -5 SDHP

            -10m bear crawl

            -10m broad jumps

Game

-Dodge ball

Week#3 Session Four

Warm up

-Review the following

            -forward roll

            -press

EOTD

-deadlift

-box jump

Practice

-Flip a coin

            -heads/ deadlift

            -tails/ box jumps

WOD

-7 minute AMRAP

            -3 deadlifts

            -10m run

            -3 box jumps

Game

-Dagon tails

Week#2 Session Four

Warm up

-Review the whistle system

            -one freeze

            -two take a knee

            -three bring it in to the coach

            -several clear the floor

-Review

            -burpee

            -air squat

EOTD

-forward roll

-press

Practice

-Pick a card

            -red/ forward roll

            -black/ press

WOD

-7 minute AMRAP

            -3 forward rolls

            -10m run

            -5 presses

Game

-knots

Week#1 Session Four

Warm up

-Introduce the whistle system

            -one freeze

            -two take a knee

            -three bring it in to the coach

            -several clear the floor

-Use the system with movements

            -walk

            -hop

            -shuffle

EOTD

-air squat

-burpee

Practice

-Roll the dice

            -odd/ air squats

            -even/ burpee

WOD

-7 minute AMRAP

            -5 air squats

            -20m run

            -5 burpees

Game

-Fly swat game