Week#3 Session One

Warm up

·      Review the following

o   KBS

o   Box jumps

EOTD

·      OHS

Practice

·      Pick a card

o   This will be the number of practiced reps

WOD

·      7 minute AMRAP

o   10 OHS

o   40m run

Game

·      Soccer 

Week#2 Session One

Warm up

·      Review the following

o   Thrusters

o   Burpees

EOTD

·      KB swings

·      Box jumps

Practice

·      Roll the dice

o   Odd- KB swings

o   Even- box jumps

WOD

·      7 minute AMRAP

o   5 KBS

o   7 box jumps

Game

·      Crab soccer 

Week#1 Session One

Warm up

-Review the following

            -jump over crawl under

            -partner sit ups

EOTD

-Thrusters

-Burpees

Practice

-Flip a coin

            -heads-thursters

-tails-burpees

WOD

-7 minute AMRAP

            -5 thrusters

            -5 burpees

Game

-Amoeba

Week#10 Session Six

Warm up

-Review the following

            -Bar rows

            -Dead lifts

EOTD

-Partner sit ups

-Partner jump over crawl under

Practice

-Pick a card

            -Black-sit ups

-Red-jump over crawl

WOD

-7 minute AMRAP

            -5 partner sit ups

-2 jump crawls (each)

            -10m run (one partner at a time)

Game

-Soccer