Warm Up 

Agility complex

*Coach's choice cardio*

2 rounds of:

5m - 10m - 15m

1. Forward/ backward

2. Shuffle

3. Carioca

4. Sprinting

5. *10m broad jumps*

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

5 minute AMRAP

8 DB snatch

6 Burpees

*3 minute rest period

Game:

5 minute AMRAP

20 Double unders/ 40 Jump rope skips

5 Devils press

*3 minute rest period

Cash out:

5 minute AMRAP

5 mountain climber complex

(3 mountain climber + stand up)

5 Squat cleans

Warm Up 

Core warm up

*Coaches choice: run/row/ jump rope

1. Dead bug complex

1. Plank complex

1. Gymnastic isometric holds

WOD

14x

30:30

Pull-ups

Jump lunges

Cash-out

Warm up 

Band warm up #2

3 x 10 reps

1. Seated band rows

2. Banded lunge with rotation (R/L)

3. Banded standing press

4. Dynamic walk

5. Bicycles

6. Banded diagonal wood chops

7. Walking lunge with Sampson

Partner WOD

Complete the following together:

100 prisoner step ups

150 push ups

8x each 50m sprint

150 sit ups

100 prisoner step ups

100 pull-ups/ 200 band rows

8x each 50m sprint

150 hollow rocks

Warm-up 

Aerobic Warm-up #2

TWO ROUNDS

30 seconds no break

1. -Prisoner step-ups

2. -Mountain climbers or sliders

3. -Flutter kicks

4. -Pop squats

5. -Butt kicks

6. -Skater jumps

Then...

3 rounds of:

(5 steps forward and back)

1. -Sampson

2. -Knee hugs

3. -Dynamic walk

4. -Walking pigeon

WOD

5 rounds of:

20 SB deadlifts

40 SB step up w/12” m/20”

30 dips 

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. Double-tap

4. H2H swings

5. Release

6. Wall-ball substitutes or thrusters

WOD

5x 

30:30

KB snatch left

KBS

KB snatch right

Cash out