Dynamic Warm Up #1

*Coaches choice run or row*

Lunge complex

Inchworm

Dynamic walk

Toy soldiers

Broad jumps

WOD

5 rounds for time:

400m run

10 burpee squat jump complex 

Core Warm Up 

*Coaches choice: run/row/ jump rope

Dead bug complex

Plank complex

Gymnastic isometric holds

Partner WOD

12 minute Ping pong

4 devils press

10 mountain climbers

6 DB hang cleans

6 Burpees

Body Weight Warm up #4

3x 10 reps

Explosive split squats (stay in split)

Thigh tap push-ups 

3 hollow rocks + 1 v-up

3 straddle reach throughs + 2 lateral lunges

Ring/TRX/ sheet / doorway rows

Single leg DL (5R/5L)

Skill 

WOD

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Buy in:

3 rounds of:

15 KBS

30 DU or 40 taps

20 dips (rings/box/chair)

Game:

3 rounds of:

15 KB SDHP

200m run/ run 1.20

15 pull ups/ 30 band rows 

Cash out:

3 rounds of:

15 KB thrusters

10 burpees

20 bicycles

Warm up 

Agility Complex

*Coach's choice run*

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

WOD

5 rounds of:

400m run

50m farmers carry

15 DB step ups

Dynamic DB Warm Up 

10m OH walk

10 deadlifts

10m walking pigeon 

10m rack carry

10 front squats

10m dynamic walk

10m OH carry

10 presses 

10m farmers carry

WOD

4 rounds for time:

10 single leg DB deadlifts (L/R)

10 reverse lunges with bicep curl + rotation