warm up:
row 500m
then…
throw medicine balls to knock over cones
1:00 sampson stretch
1:00 arm circles
skill:
front squats with elbows on the wall
*focus on the elbows
WOD:
AMRAP in 8:00
run 100m
10 push ups
5 front squats (unloaded)
toss water balloon through the tire
after finish with 25 ab mat sit ups
Game & Healthy Snack
warm up:
Mummy Game
tricep stretch against wall x 30 sec
triangle stretch against wall x 30sec
skill:
DSDS
front squat
WOD:
6:00 AMRAP
5 front squats (unloaded – 6-8# DB)
10 meter broad jumps
5 DSDS (unloaded – 6-8# DBs)
10 meter roving planks
Game & Healthy snack
warm up:
Row 400m
1:00 arm circles
10 slow squats
wrist stretches (palms up / palms down)
then…..
Farmers vs. Lumberjacks
skill:
handstand hold on the wall (how long and record)
WOD:
AMRAP in 8:00
15m bearcrawl
4 DSDS unloaded or with light DBs
6 burpees
GAME & Healthy Snack
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