Warm Up 

Combo Activation #14

3x

10 Sampson stretch + rotation

7 Lateral lunges

10 walking knee tucks

5 Boot strap squats + inch worm 

10 overhead band pull aparts

The lateral band walks 10 ft in each direction

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

12 DB SDHP 

12 DB press 

*2-minute rest period

Game:

6 minutes of:

10 DB power cleans

10 DB squats

*2-minute rest period

Cash-out:

6 minutes of:

7 DB devils press

14 DB gorilla rows

*2-minute rest period

Bonus

6 minutes of:

10 DB thrusters

5 DB squat thrusts

Warm Up 

Core warm-up

*Coaches choice: run/row/ jump rope

1. Dead bug complex

1. Plank complex

1. Gymnastic isometric holds

WOD

5 rounds of:

2 minute SB run

30 pull ups

Warm-up 

Dumbbell complex warm up #2

3x 

1. Deadlift (between feet)

2. Hang power snatch

3. OHS

4. Full snatch

5. Windmill 

6. TGU

Partner WOD

6 rounds of:

30:30 (one work one rest)

-Cardio of your choice

-Box jumps or squat jumps

-DB snatches

Warm-up 

Dynamic DB warm-up

3 x 10 reps

1. Farmers carry

2. Deadlifts

3. Walking pigeon 

4. OH carry

5. Front squats

6. Dynamic walk

7. Front rack carry

8. Presses 

9. OH carry

WOD

Complete the following:

Pull-ups 

DB Devils press

Rep scheme: 18-15-12-9-6-3

Warm Up 

Dumbbell complex warm-up #3

3x 

1. Single leg deadlifts

2. Alt press 

3. Alt bent over row

4. Reverse lunge + rotation

5. Windmill (3 on each side)

6. TGU (3 on each side)

WOD

4 rounds of:

2 minute SB run

2-minute run

2 minute double DB run