Warm Up 

Combo activation #7

3x

1. Row/ run 30 seconds

2. 7 lateral lunges

3. Row/ run 30 seconds

4. 20 hitchhikers

5. Row/ run 30 seconds

6. 20 leg curls (rower seat/Swiss ball) or floor bridges

WOD

4 rounds of:

20 burpees

2 minute run

Warm Up 

SB warm up #4

3x

1. OH SB carry

2. SB TGU 3 reps on each shoulder

3. Front rack SB carry

4. SB G2OH 5 reps

5. Bear hug carry

6. Plank SB drag 6 reps

WOD

3 rounds of:

15 dips

10 SB clean and jerk

Warm up 

Agility complex

*Coach's choice cardio/ 3 minutes*

2 rounds of:

5m - 10m - 15m

1. Forward/ backward

2. Shuffle

3. Carioca

4. Sprinting

Partner WOD

(One work one rest)

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

7x

30:30

Pull ups/ Band archers 

*2 minute rest period

Game:

7x

30:30

SB sumo deadlifts

*2 minute rest period

Cash out:

7x

30:30

3 mountain climbers + stand up

*2 minute rest period

Bonus

7x

30:30

Burpees

Warm up 

Combo activation #9

1. *With a strap/belt/band/PVC pipe/ broom stick 

2. *10 OHS with a 5 second pause

3. *10 paces (steps) OH duck walk

4. 5 downward dogs with 5 second pause (stretch shoulders and calves)

5. *10 OH lateral lunges

6. 5 inchworm + cobra with a 5 second pause

WOD

5 rounds of:

20 DB snatches

3 minute run

Warm Up 

Dumbbell complex warm up #2

3x 

1. Deadlift (between feet)

2. Hang power snatch

3. OHS

4. Full snatch

5. Windmill 

6. TGU

WOD

5 rounds of:

15 push up + renegade row 

15 steps single arm OH walking lunges LEFT

15 Russian twist with DB

15 steps single arm OH walking lunges RIGHT