Warm Up #1

Dips

Pull ups

sit ups

OHS

WOD

20 minute AMRAP

10 pull ups

10 dips

10 TTB

20 walking lunges

KB Warm Up #1

Banded pull aparts + hitchhikers, 20 reps

3x (coach's choice on reps)

KB around the world

Russian swing

Double-tap

H2H swings

Release

Wall-ball substitute or thrusters

WOD

🎰🃏💰 Casino Royal 💰🃏🎰

Buy in:

3 rounds of:

12 KB snatch (R/L)

50 DU or double taps

*3 minute rest period

Game:

3 rounds of:

30 KBS

25 mountain climbers

*3 minute rest period

Cash out:

3 rounds of:

15 KB thrusters

15 burpees over the KB

Odd object shake up Warm up 

👉🏽With SB, DBs, KBs, Barbell, or Stone👈🏽

3x

7 lateral jumps over the object

7 squats

7 lateral jumps over the object

7 deadlifts

7 lateral jumps over the object

7 ground to shoulder

Partner WOD

8 rounds partner ping pong:

SB lunges 6

3x 30 second SB run

7 pull ups or 15 seated banded rows

Midsection Warm up #1

2 minutes of the coach's choice

3x 15 of:

-      Hollow rocks

-      Tucks

-      V-ups

-      Sit ups

-      TTB

WOD

5x

30:30

Burpee + squat jump

Push ups

Shuttle runs

Bicycles

Band Warm Up #1

3 x 10 reps

Lateral band walks

Banded lunge with rotation (R/L)

Banded rows

Banded standing press

Toy soldiers

Walking knee hugs

WOD

For time:

SB G2S10

30 DB devils press

SB G2S10

30 DB thrusters

SB G2S10

30 DB devils press

SB G2S10