Warm Up 

Combo Activation #12

3x

30 seconds Sampson stretch each side 

6 inchworm + push up + toe tap + shoulder tap

10 band archers 

10 alternating v ups

10 banded good mornings

12 feet L/R lateral band walks

20 hitchhikers

Partner WOD

One work one rest

4x

30:30

-Ground to over head

-Squats

-Deadlifts 

Warm Up 

Dynamic warm up #2

*Coach’s choice 3 minutes cardio

3x

1. Walking lunge Sampson stretch

2. Dynamic walk

3. Inchworm

4. Toy soldiers

5. High knees

6. Butt kicks

7. Toe walks

8. Heel walks

9. Power skip

10. Broad jumps

WOD

5 rounds of:

2 minute run

15 v ups

15 hollow rocks

15 sit ups

Warm up 

KB warm up #5

3x 

1. Russian swings 10 reps

2. Walking Sampson

3. Single leg deadlift

4. Windmill L/R 3 reps

5. Toy soldiers 

6. Lateral lunge + OH press

7. H2H swings 10 reps

8. Walking knee hugs

WOD

3 rounds of:

2 minutes cardio of your choice

20 ring rows

20 KBS

Warm up 

Wood chop warm up

3x 10 reps with a single DB/ plate MB/ KB

1. Pop squat with a punch

2. Wood chops/ swings

3. Forward lunge with rotation

4. Diagonal wood chops (R)

5. Squat push

6. Diagonal wood chop (L)

7. Russian twists 

Partner WOD

One work one rest

Buy in:

6x

30:30

Bent over row/ pull ups

*2 minute rest period

Game:

6x

30:30

Thrusters

*2 minute rest period

Cash out:

6x

30:30

Box jumps/ Squat jumps

*2 minute rest period

Bonus

6x

30:30

Devils press

Warm Up 

Straddle warm up

👉🏽All in the straddle position 👈🏽

3x 10

1. Skater jumps

2. Push-ups (in straddle)

3. Inchworm (in straddle)

4. Lateral lunges (stationary)

5. Pop squats

6. Star sit-ups

WOD

5 rounds of:

2 minute 30 second run

20 SDPH (light)

15 burpees