Warm Up 

Plank warm up #1

30-second plank on forearms

1. -7 push-ups

2. 30-second plank on hands

3. -7 mountain climbers

4. 30-second plank on the right hand

5. -7 toe touches from the position above

6. 30-second plank on the left hand

7. -7 toe touches from the position above

8. 30 seconds plank on hands

9. -7 knee tucks

WOD

4 rounds of:

7 Single leg deadlift R

7 Single arm OH lunges L

7 Lateral lunges bicep curl + OH press R

7 Single leg deadlift L

7 Single arm OH lunges R

7 Lateral lunges bicep curl + OH press L

Cash out

Warm Up 

Mid section warm up #1

2 minutes of the coach's choice cardio movement 

3x 15 of:

1. Hollow rocks

2. Tucks

3. V-ups

4. Sit ups

Partner WOD

20 minute ping pong

3 burpees

6 push ups

9 mountain climbers

6 knee tucks

Warm up 

Lower body complex warm up

3x

Lower body complex 

1. 5 single leg bridges (R/L)

2. 5 reverse lunges

3. 5 squats

4. 5 toy soldiers

5. 5 jump lunges

6. 5 squat jumps

7. 5 lateral lunges

8. 5 skater jumps

WOD

3 rounds for time:

200m run/ 1.15 second run!

30 sit ups with feet under SB

12 SB G2S

Tabata Cash Out

Warm up 

DB squat thrust warm up

3x

1. 3 squat thrust

2. 10 squats

3. 3 squat thrust

4. 10 DB presses

5. 3 squat thrusts

6. 10 alternating DB rows

7. 3 squat thrusts

8. 10 DB swings

9. 3 squat thrusts

10. 10 Russian twists

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

3 rounds of:

15 DB power cleans

15 Dips 

*3 minute rest period

Game:

3 rounds of:

12 DB power snatches

15 Pull-ups

*3 minute rest period

Cash out:

3 rounds of:

25 deadlifts

15 Box jumps

Warm Up 

Body weight warm up #1

3x 10 reps

1. Explosive reverse lunges (bring knee to chest)

2. Shoulder tap push-ups (cross-body)

3. 3 tucks + 1 v-up

4. 3 straddle reach throughs + inchworm

5. Ring/TRX/ sheet rows

6. Pop squats

WOD

25 minute run/row/cycle/step up/prisoner step up

*Every 2.30 complete 5 burpees