warm up:

row 400m

Partner Med Ball Thruster and Catch x 10

1:00 min arm circles and swings

1:00 reverse wrist stretches on floor

skill:

DSDS ~ focus on the dip and shrug

WOD:

AMRAP 8:00

Med Ball Shuttle Relay with DSDS movement

Game:

Musical Plank Hold and pass the ball

*form a circle and everyone holds plank position.  Start the music and pass a beach ball with your hand or head to the next person beside you while maintaing PLANK.  Person last touching/passing the ball when music stops is “It” and must enter center of circle to preform 2-3  designated body weight movement by your coach 🙂

Healthy Snacks

warm up:

Shuffled Shuttle Runs

2x

Threaded Arm shoulder stretch (45 sec hold each arm)

Bottom of the squat hold (45 sec)

Skill:

“DSDS”

unweighted – light DBs

WOD:

8:00 AMRAP

10 box jumps/step down

10 DSDS (unweighted or light DBs)

30 second Superman hold

Game:

Sit-up circle

warm up:

2x

row 400m => 10 jumping pull ups=> 5 partner squats slow=> 10 baby elephants

skill:

KBS

WOD:

AMRAP 8min

run or row 200m

8 KBS

5 Goblet Squats

Game & Healthy Snack

warm up:

Mix Tababta of skill work:

3x

20 sec jumping jacks

20 sec air squats

20 sec bear crawl

skill work:

supermans to hollow holds

roving planks through cones

WOD:

“mini 15.3”

7:00 AMRAP

25 wall balls

50 su’s

*wallballs can be unweighted – 4# thrown to 6ft target

GAME and Snack!

warm up:

3:00 min Group Stretches

Tabata Fun:

see saw squats

grasshoppers

sit ups

jumping lunges

skill:

OHS

WOD:

For Time…

12-9-6-3-

OHS

shuttle run

Game & Healthy Snack