Warm Up
Core warm up
*Coaches choice: run/row/ jump rope
Dead bug complex
Plank complex
Gymnastic isometric holds
WOD
5 rounds the following:
20 pull ups
20 dips
30 squats
Warm Up
KB warm up #5
3x
Russian swings 10 reps
Walking Sampson
Single leg deadlift
Windmill L/R 3 reps
Toy soldiers
Lateral lunge + OH press
H2H swings 10 reps
Walking knee hugs
WOD
3 rounds of:
3 TGU L/R
6 burpees
2 minute run with KB
Warm up
Plank warm up #1
30-second plank on forearms
-7 push-ups
30-second plank on hands
-7 mountain climbers
30-second plank on the right hand
-7 toe touches from the position above
30-second plank on the left hand
-7 toe touches from the position above
30 seconds plank on hands
-7 knee tucks
Partner WOD
20 minute TAG
7 SB bent over rows
7 lateral jumps over SB
7 sit ups with feet anchored with SB
Warm up
The other warm up #2
3x
Band complex at the top of each round- 10x overhead pull aparts/ overhead rotations forward and backwards
100 singles jump rope
10m walking lunge Sampson stretch
10m inch worm
15 OHS
10 sit ups
10 back ext/ good mornings
15 ring rows
WOD
Complete the following:
Run 1 minute
20 TTB/ v ups
Run 2 minutes
15 TTB/ v ups
Run 3 minutes
10 TTB/ v ups
Run 4 minutes
5 TTB/ v ups
Warm Up
The Complex warm up
3 minute jump rope complex
10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders
3x
Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)
Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)
Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)
Posterior complex (5 superman/ 5 super rock/ 5 good morning)
Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)
WOD
🎰🃏💰 Casino Royale 💰🃏🎰
Buy in:
6 minutes of:
6 Press
6 Squat clean
*2 minute rest period
Game:
6 minutes of:
8 Squat
8 Power clean
*2 minute rest period
Cash out:
6 minutes of:
9 Deadlift
3 Devils press
Bonus
???