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

5x

30:30

Box jumps/ squat jumps

KBS

Banded good mornings

KB thrusters

Warm up 

Agility complex

*Coach's choice run*

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

WOD

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Buy in:

3 rounds of:

40 Banded face pulls (standing or seated)

20 DB snatches

30 Prisoner step ups

*3 minute rest period

Game:

3 rounds of:

20 Dips

20 Alternating DB overhead press

5 Complex- 4 mountain climbers + 2 knee tucks

*3 minute rest period

Cash out:

3 rounds of:

40 Alternating leg v-ups

40 Alternating DB bent over row

40 double unders/ 60 taps

SB Warm up #1

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

Bear hug squats

Deadlifts

Ground  to shoulder

Shoulder to overhead

Back squats

WOD

5 rounds of:

10 SB deadlifts

10 SB shoulder to shoulder

2 minute 30 second SB carry

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

For time:

Lunge wit rotation 

50 pull up/125 band row 

50 push up + thigh taps

100 Russian twists

50 (L/R) stationary lunge + curl + rotation + overhead press