20 minute run (see week 13):
Students run (or jog) for 3 minutes, walk (or jog) for 1 minute, 5 rounds. They pick up a Popsicle stick after each lap; record the number of sticks after 20 minutes.
Notebook organization as needed, attendance cards, locker combos, etc. If students want to take out old material from notebooks, please save it for me!
Warm up: Chain tag
Start with one “it.” Players who are tagged must join the “it” in a chain. This might be fun on the field if the weather is still nice.
Skill (PVC) Overhead squat, Burgener warm up
WOD (partners): “Florida State”
Use the football field, or mark ten yard intervals up to 50 yards with cones. Two people, one medicine ball. Person A runs with the ball to the 10 yard line, leaves it, and returns to start while person B does 5 burpees. Person B then retrieves the ball and brings it back to the starting line while person A does 5 burpees. Repeat, increasing the distance each time (by 10 yards) up to 50 yards, then decreasing by ten. 9 rounds (10-20-30-40-50-40-30-20-10) for time.
Warm up: Tug of War
Losing team does 10 burpees, but gets to “capture” two players from the opposing team for the following round.
Skill (PVC) Front squat
WOD (see Week 11) Front Squat 5-5-5-5-5-5
Set up groups of bars with the following weight: 15, 30, 45, 65, 85 and 95. Students progress in small groups from light to heavy, doing sets of 5. Perfect form is required to advance. Students note max weight for 5 reps.