Warm Up 

Dynamic warm up #1

*Coaches choice cardio movement*

1. Lunge complex

2. Inchworm

3. Dynamic walk

4. Toy soldiers

5. Broad jumps

WOD

20 minute AMRAP

10 step ups

20 high knees

5 burpees

5 reps of complex-  6 mountain climber + 3 knee tucks

30 second sprint

Warm Up 

Single Arm DB warm up #2

*Coach’s choice for cardio

1. 10 DB deadlifts (5 right/ 5 left)

2. OH DB carry 10m right/ 10m left

3. 10 DB row (5 right/ 5 left)

4. Rack DB carry 10m right/ 10m left

5. 10 DB cleans (5 right/ 5 left)

6. DB farmers carry 10m right/ 10m left

7. 10 DB snatches (5 right/ 5 left)

WOD

4 rounds of:

10 Man makers (push up + renegade row both arms)

10 single leg DB deadlift L/R

10 windmills L/R

Warm up 

Band warm up #2

3 x 15 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

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

3 minute AMRAP

Pull ups/ Face pulls

*3 minute rest period

Game:

3 minute AMRAP

With a low anchored band

Squat + row + rotation

*3 minute rest period

Cash out:

3 minute AMRAP

5 mountain climber 

15 DU or 30 singles (jump rope)

Warm up 

SB warm up #2

3x 6-10 (depending on load) reps of:

1. Bear hug squats

2. Walking knee hugs

3. Deadlifts

4. Dynamic walk

5. Ground  to shoulder

6. Toy soldiers

Partner WOD

30 minute Ping pong

5 SB squats

10 lateral jumps over SB

3 SB G2S

3x each 50ft SB carry (anyhow)

5 SB SDHP

3 burpees over the 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 

1. 100 singles jump rope

2. 10m walking lunge Sampson stretch

3. 10m inch worm

4. 15 OHS

5. 10 sit ups 

6. 10 back ext/ good mornings

7. 15 ring rows

WOD

For time:

100 Pull ups 

90 Dips 

80 Alt v ups

70 Jump lunges