Week#7 Session One

Warm up

·      Review the following

o   Front squats

o   Crabwalk

EOTD

·      Deadlift

·      KB carry

Practice

·      Pick a card

o   Red- deadlift

o   Black- KB carry

WOD

·      7 minute AMRAP

o   5 deadlift

o   20m Kb carry

Game

·      Soccer

Week#6 Session One

Warm up

·      Review the following

o   5 DB thrusters

o   7 bar rows

EOTD

·      Front squats

·      Crabwalk

Practice

·      Flip the coin

o   Heads- Front squats

o   Tail- Crabwalk

WOD

·      7 minute AMRAP

o   5 Front squats

o   10m crab walk

o   10m run

Game

·      Gator ball

Week#5 Session One

CFK

Warm up

·      Review the following

o   5 DB thrusters

o   7 bar rows

EOTD

·      Front squats

·      Crabwalk

Practice

·      Flip the coin

o   Heads- Front squats

o   Tail- Crabwalk

WOD

·      7 minute AMRAP

o   5 Front squats

o   10m crab walk

o   10m run

Game

·      Gator ball

Week #4 Session One

Warm up

·      Review the following

o   OHS

EOTD

·      DB thrusters

·      Bar rows

Practice

·      Roll the dice

o   Odd- DB thrusters

o   Even- Bar rows

WOD

·      7 minute AMRAP

o   5 DB thrusters

o   7 bar rows

Game

·      Dragon tails