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

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

SB ground to OH

*2 minute rest period

Game:

6 minutes of:

SB shoulder to OH

*2 minute rest period

Cash out:

6 minutes of:

SB cleans

*2 minute rest period

Bonus

6 minutes of:

SB deadlifts

Warm Up 

Combo Activation #11

3x

30 seconds Sampson stretch + rotation

Inchworm

World greatest stretch

Bootstrap squats

Lateral band walks

Band pull aparts

Walking pigeon 

5 squat thrusts

Partner WOD

25 minute TAG

4 reps 4 mountain climber squat jump

8 pull ups

8 TTB/ v-ups

20 second sprint

8 dips

Warm up 

KB warm up #5

3x 

1. Russian swings 10 reps

2. Walking Sampson

3. Single leg deadlift

4. Windmill L/R 3 reps

5. Toy soldiers 

6. Lateral lunge + OH press

7. H2H swings 10 reps

8. Walking knee hugs

WOD

5 rounds of:

2 minute run

22 lunge + rotation

22 KBS

Warm up 

Agility complex

*Coach's choice cardio/ 3 minutes*

2 rounds of:

5m - 10m - 15m

1. Forward/ backward

2. Shuffle

3. Carioca

4. Sprinting

5. *10m broad jumps*

WOD

4 rounds of:

SB push up drag 12 reps

1 minute SB run

Warm Up 

Dynamic warm up #2

*Coach’s choice 3 minutes cardio

3x

1. Walking lunge Sampson stretch

2. Dynamic walk

3. Inchworm

4. Toy soldiers

5. High knees

6. Butt kicks

7. Toe walks

8. Heel walks

9. Power skip

10. Broad jumps

11. TTR or v ups x 15

Partner WOD

18 minute ping pong

3x 20 second sprint

3x 20 single unders (jump rope)

3x 20 second sprint

3x 4 burpees