Session Three Week #1

Warm up

·      Review the following

o   Knee ups

o   Burpees

EOTD

·      Stationary lunges

·      Push ups

Practice

·      Pick a card

o   Red- lunges

o   Black- push ups

WOD

·      7 minute AMRAP

o   5 lunges

o   20m run

o   5 push ups

Game

·      Fly swat game

Session Two Week #10

Warm up

·      Review the following

o   KBS

o   Box jumps

EOTD

·      Knee ups

·      Burpees

Practice

·      Roll the dice

o   Odds- knee ups

o   Evens- Burpees

WOD

·      7 minute AMRAP

o   5 knee ups

o   10m bear crawl

o   5 burpees

Game

·      Dragon tails

Session Two Week#9

Warm up

·      Review the following

o   KB swings

o   Air squats

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  

Session Two Week#8

Warm up

·      Review the following

o   KB deadlifts

o   Push ups

EOTD

·      KB swings

·      Air squats

Practice

·      Roll the dice

o   Odd- KB swings

o   Even- air squats

WOD

·      7 minute AMRAP

o   5 KBS

o   5 air squats

o   run 20m

Game

·      Amoeba