warm up:

row 4:00 min or Fishy Game

3x

agility ladder (2 in/ 2 out)=> cartwheel=> 10 dot drills

skill:

25 ab mat sit~ups

pull ups=> pull up progressions

WOD:

Game & Healthy Snack

warm up:

run 200m

partner up for dot drills

1:00 on/ 1:00 off x 3

run 200m

skill:

(test your ability)

burpee

ab~mat sit ups

*how many burpees in a min

*how many sit ups in a min

WOD:

CF Dodgeball with sponges (and yes they are WET)

*dress appropriately and bring a towel

warm up:

row 4:00 minutes or row fishy game

Tabata (20 sec on and 10 sec rest for 4 rounds)

jumping jacks

grasshoppers

skill:

wall walks

pull ups

WOD:

AMRAP in 8:00 min

5 medball cleans

5 push ups

50m run

GAME & healthy snack

warm up:

2x

10 vertical jumps=> 10 switch lunges=> 5 SLOW squats=> 3 burpees

5:00 min of

shuttle run relay

skill:

med ball cleans

pull ups

WOD:

Team Tire Relay

*each team will take turns (one athlete working at a time)

flip a tire jump in/out tire and flip it again till you reach your teammate (10m)

Yes it’s a race!

then…

each team completes 100 sit ups (as a team divide the work)

GAME & Healthy SNACK

warm up:

3x or 5:00 min

10 arm circles (big and small)=> 10 mountain climbers=> 5 SLOW squats=> 1 forward roll to stand=> 10 vertical  jumps

skill:

hang power clean with focus on the shrug and drop

WOD:

7-9 min AMRAP:

7 hang power cleans (db’s ~ training bar)

7 squats

25 m shuttle run

GAME & Snack:

warm up:

2x

20 jumping jacks=> 10 grass hoppers=> 10 jumping jacks=> 5 grass hoppers=>

skill:

“DSDS” aka Hang Power Clean

WOD:

5 rounds for time

run 200m

10 presses (PVC ~ training bar)

forward roll

GAME & SNACK