Warm Up 

Gymnastic warm up #6

3 rounds

30 seconds Sampson stretch each side

OH walking lunges 15m with PVC/ broomstick/ belt/ band/ barbell

Super rocks or GHR 15 reps

Hollow rocks 15 reps

Hanging hip taps

Push up + toe reach

WOD

3 rounds of

20 push ups

30 sit ups

40 squats

Warm Up 

Double DB warm up

3x *reps coach’s choice 

1. Deadlifts

2. Lateral jumps over DBs

3. Squats

4. Lateral jumps over DBs

5. Press

6. Lateral jumps over DBs

7. Power cleans

8. Lateral jumps over DBs

9. Thrusters 

10. Lateral jumps over DBs

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

10 DB snatches

100ft OH DB carry

*2 minute rest period

Game:

6 minutes of:

8 DB hang squat cleans

100ft DB front rack carry

*2 minute rest period

Cash out:

6 minutes of:

15 DB sumo deadlift

100ft farmers carry

Bonus

6 minutes of:

6 minutes of:

10 DB snatches

100ft OH DB carry

Warm up 

Combo activation #1

20 (FWD/REV) Overhead banded circles

5 OHS with 5 second pause

20 Hitchhikers

5m Band walks (Lateral & FWD/REV)

10m Dynamic walk

10m walking knee hugs

Partner WOD

Complete the following in a ping pong fashion:

3 SB squats

3x 20 second sprint

3 dips

4 SB squats

4x 20 second sprint

2x 5 dips

5 SB squats

5x 20 second sprint

2x 7 dips

6 SB squats

6x 20 second sprint

2x 6 dips

7 SB squats

7x 20 second sprint

2x 9 dips

Warm-up 

Dumbbell complex warm up #3

3x 

1. Single leg deadlifts

2. Alt press + windmill

3. Reverse lunge + rotation

4. TGU (3 on each side)

WOD

5 rounds of

50 DU or 100 single unders (jump rope)

12 devils press + renegade rows

Warm Up 

SB warm up #6

3x

1. Walking Sampson + WGS

2. SB RLD

3. Toy soldiers 

4. SB bent over rows

5. Crab toe touches

6. SB squats

WOD

12 minute AMRAP

9 SB deadlifts

6 SB cleans

3 SB shoulder to overhead