Week#7

Warm up

·         Review

o   Press

o   Lateral jumps

EOTD

·         OHS

·         Burpees

Practice

·         Roll the dice

o   Odd numbers burpees

o   Even numbers OHS

WOD

·         7 minute AMRAP

o   5 OHS

o   5 burpees

GAME

·         Dragon tails

Week#6

Warm up

·      Review the following

o   Front squat

o   Side shuffle

EOTD

·      Press

·      Lateral jumps

Practice

·      Pick a card

o   Red cards- press

o   Black cards- lateral jumps

WOD

·      7 minute AMRAP

o   5 press

o   5 lateral jumps

o   Side shuffle 20m

GAME

Clean your room

Week#5

Warm up

·         Review the following

o   Deadlifts

o   Wall climbs

EOTD

·         Side shuffle

·         Front squats

Practice

·         Flip the coin

o   Heads shuffle

o   Tails front squats

WOD

·         7 minute AMRAP

o   Side shuffle 20m

o   5 front squats

GAME

·         Fly swat game

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