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 plan

Partner WOD

20 minute TAG

30 banded SDHP

20 second sprint

30 jump rope/ 15 DU

10 mountain climbers

20 second sprint

Warm Up 

KB warm up #1

Banded pull aparts + hitchhikers, 20 reps

3x (coach's choice on reps)

1. KB around the world

2. Russian swing

3. H2H swings

4. Release

5. Double-tap

6. Wall-ball substitute or thrusters

WOD

3 rounds of:

50 sit ups

50 KBS

Warm up 

Combo activation #8

3 rounds 10 reps

1. Lateral band walks (band on ankles)

2. Lateral plank walk (light band on wrists)

3. Wood chops or KBS (all 3 directions)

4. V-up (Right/ Left)

5. Ring /door way/ band rows

6. Complex- In straddle/ later lunge L/R inch worm + 2 push ups

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

3 rounds AFAP:

50 band/ring/TRX/bar rows

30 squat SB squats

*3 minute rest period

Game:

3 rounds AFAP:

50 SB ground to over head

*3 minute rest period

Cash out:

3 rounds AFAP:

6 minute SB run or SB step ups

Bonus

???

Warm up 

Double DB warm up

2x *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

Partner WOD

25 minute ping pong:

3x (5 DB thrusters)

3x (20 second sprints)

3x (4 devils press

3x (4 burpees)

Warm Up 

Lower body complex warm up

3x

1. 5 single leg bridges (R/L)

2. 5 reverse lunges

3. 5 squats

4. 5 toy soldiers

5. 5 jump lunges

6. 5 squat jumps

7. 5 lateral lunges

8. 5 skater jumps

WOD

5 rounds of :

10 ultra wide under hand pull ups

12 push up and over

14 crab toe touches

16 bicycles

18 walking lunges + rotation