Twister Warm Up

Use a light MB/KB/DB

3x 10 reps

Russian twists

Presses

Squats

Diagonal wood chops (R/L)

Later jumps over the object 

Plank toe touches  

Skill

Dips

WOD

3 rounds for time:

30 dips (rings/ bench/ box/ chair)

20 box jumps or squat jumps

Straddle Warm Up 

👉🏽All in the straddle position 👈🏽

3x 7

Skater jumps

Push-ups (in straddle)

Inchworm (in straddle)

Lateral lunges (stationary)

Pop squats

Star sit-ups

Skill

Shoulder to OH

WOD

5 rounds for time:

10 shoulder to OH (SB/ pack/DB/KB/ barbell)

10 knee tucks

50 double unders or taps

Core Warm up 

*Coaches choice: run/row/ jump rope

Dead bug complex

Plank complex

Gymnastic isometric holds

Skill 

SDHP

WOD

3 rounds for time:

15 KB or DB SDHP

15 burpees over object

15 v-ups

Push-up Complex Warm up 

2 minutes jump rope

3x

10 pass-throughs with the jump rope

10 OHS with the jump rope

Push up complex

-3 push-ups

-3 knees to elbows

-3 push-ups

-3 knee thrusts

-3 push-ups

-3 straight leg to the opposite hand

-3 push-ups 

Skill

Complex review  

WOD

With a 7 minute running clock

30 burpee complex 

(Down 5 mountain climbers then finish burpee)

Max push up complex

(3 push up + 3 toe touches + 3 shoulder tap each side)

KB Warm Up #3

3x 10

Around the world (both directions)

Russian swings

Figure 8 (both directions)

H2H swings

Wallball sub

Skill

Movement standards and scaling

WOD

100 wall ball shots/ KB wall ball sub

100 KB swings/ DB swings

50 KB/ DB snatch left

50 KB/ DB snatch right

50 goblet squats