Warm Up 

Combo activation #2

1. Overhead banded circles 20 both directions

2. 10m OH duck walk

3. External rotations 20 reps

4. 10m crab walks

5. Band walks (Lateral & FWD/REV)

6. Lunge complex 5 reps each direction

Partner WOD

25 minute AMRAP

3 pull ups

6 push ups 

9 squats 

Warm Up 

Odd object shake up warm up

👉🏽With SB, DBs, KBs, Barbell, or Stone👈🏽

3x 7 - 10 reps

1. Lateral jumps over the object

2. Squats

3. *4 stationary Sampson stretch + rotation

4. Lateral jumps over the object

5. Deadlifts

6. *4 stationary dynamic stretches

7. Lateral jumps over the object

8. Ground to shoulder

9. *4 stationary inch worm + cobra stretch

WOD

3 rounds of:

4 sets of SB complex

(3 cleans + 6 shoulder to OH + 8 front squats)

1.30 minute low step up 10 to 12 inches box

Warm up 

Body weight warm up #1

3x 10 reps

1. Explosive reverse lunges (bring knee to chest)

2. Shoulder tap push-ups (cross-body)

3. 3 tucks + 1 v-up

4. 3 straddle reach throughs + inchworm

5. Ring/TRX/ sheet rows

6. Pop squats

WOD

4 rounds of:

Forward lung + bicep curl + rotation 10 R/ 10 L

Run 3:30 minutes

Push up complex 10 R/ 10 L

(2 push ups + rotation + toe touch)

Warm up 

Combo activation #9

1. *With a strap/belt/band/PVC pipe/ broom stick

2. *10 OHS with a 5 second pause

3. *10 paces (steps) OH duck walk

4. 5 downward dogs with 5 second pause (stretch shoulders and calves)

5. *10 OH lateral lunges

6. 5 inchworm + cobra with a 5 second pause

Partner WOD

Complete the following with a partner:

6x each

-(4 bench/ box jump overs)

7x each

-(4 step ups)

8x each 

-5 mountain climbers

9x each

-5 bicycles

10x each

-5 Burpees

Warm Up 

Barbell complex warm up #1

1. Deadlift

2. Hang power clean

3. Front squat

4. Press

5. Thruster

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

(Member’s choice Heavy SB/ Barbell/DBs)

Buy in:

60 deadlifts

*3 minute rest period

Game:

45 hang power cleans 

*3 minute rest period

Cash out:

30 clean and jerk

Bonus

???