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
Mary
20 minute AMRAP
5 HSPU
10 pistols
15 pull ups
Or
Cindy
5 pull ups
10 push ups
15 squats
Warm SB Warm Up #2
3x 6-10 (depending on load) reps of:
Bear hug squats
Walking knee hugs
Deadlifts
Dynamic walk
Ground to shoulder
Toy soldiers
WOD
4 minute SB run
10 SB squats
3 minute Sb run
20 SB squats
2 minute SB run
30 SB squats
DB Squat thrust Warm up
3 squat thrust
10 squats
3 squat thrust
10 DB presses
3 squat thrusts
10 alternating DB rows
3 squat thrusts
10 DB swings
3 squat thrusts
10 Russian twists
Partner WOD
5x
30:30
(One work one rest)
DB Deadlifts
DB push press
Double unders/ Singles
Pull ups/ seated banded rows
Aerobic Warm up #2
3 consecutive rounds
30 seconds no break
-Prisoner step ups
-Mountain climbers or sliders
-Flutter kicks
-Pop squats
-Butt kicks
-Skater jumps
Then...
3 rounds of:
(5 steps forward and back)
-Sampson
-Knee hugs
-Dynamic walk
-Walking pigeon
WOD
3 rounds for time:
200m run/ 45 second run
10 burpee + squat jumps
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
Wallball substitute or thrusters
WOD
🎰🃏💰 Casino Royal 💰🃏🎰
Buy in:
3 rounds of:
15 KBS
12 KB squat
10 KB 2 on 1 press
*3 minute rest period
Game:
3 rounds of:
6 clean and jerk L
10 KBS
6 clean and jerk R
10 KBS
*3 minute rest period
Cash out:
3 rounds of:
6 KB snatch L
8 reps, 2 on 1 KB devils press
6 KB snatch R
8 reps, 2 on 1 KB devils press