Warm Up 

Twister warm up

Use a light MB/KB/DB

3x 10 reps

1. Russian twists

2. Presses

3. Squats

4. Diagonal wood chops (R/L)

5. Later jumps over the object 

6. Plank toe touches

WOD

7 roads of:

6 box/ bench inchworms

12 dips

18 box jumps

Warm Up 

The CF warm up

3 rounds of 10-15 reps of: 

Samson Stretch (15-30 seconds)

Overhead Squat

Sit-ups 

Back-extensions 

Pull-ups 

Dips

WOD

4 sounds of:

12 thrusters 

12 SDHP

400m run (2 minutes)

Warm up 

Straddle warm up

👉🏽All in the straddle position 👈🏽

3x 10

1. Skater jumps

2. Push-ups (in straddle)

3. Inchworm (in straddle)

4. Lateral lunges (stationary)

5. Pop squats

6. Star sit-ups

Partner WOD

12 minute TAG

7 KBS

3 complex

(3 mountain climber + squat jump)

7 v ups

Warm up 

Push up complex warm up 

2 minutes jump rope

3x

10 pass-throughs with the jump rope

10 OHS with the jump rope

1. -3 push-ups

2. -3 knees to elbows

3. -3 push-ups

4. -3 knee thrusts

5. -3 push-ups

6. -3 straight leg to the opposite hand

7. -3 push-ups

WOD

4 rounds of: 

600m run (3 minutes)

30 pull ups/ 50 ring or band rows 

Warm Up 

Plank warm up #1

30-second plank on forearms

1. -7 push-ups

2. 30-second plank on hands

3. -7 mountain climbers

4. 30-second plank on the right hand

5. -7 toe touches from the position above

6. 30-second plank on the left hand

7. -7 toe touches from the position above

8. 30 seconds plank on hands

9. -7 knee tucks

WOD

3 rounds of:

8 SB front squats

4 SB TGU left shoulder

4 SB TGU right shoulder