Aerobic Warm Up #1

3 consecutive rounds

30 seconds no break

-Lateral jumps

-Skater jumps

-High knees

-Butt kicks

Then... 

3 rounds of:

(Forward and backward 5 steps)

-Heel walk

-Toe walks

-Dynamic walk

-Toy soldiers

WOD

4 minute run

10 burpee squat jumps

3 minute run

10 burpee squat jumps

2 minute run

10 burpee squat jumps

Body weight Warm Up #1

3x 10 reps

Explosive reverse lunges (bring knee to chest)

Shoulder tap push-ups (cross-body)

3 tucks + 1 v-up

3 straddle reach throughs + inchworm

Ring/TRX/ sheet rows

Pop squats

Partner WOD

Ping pong

8 rounds of:

7 lunge with rotation R

7 DB snatch R

7 lunge with rotation L

7 DB snatch L

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 

Skill 

N/A

WOD

12 minute AMRAP

10 push ups

10 renegade rows

10 burpees over DBs

Double DB Warm up 

3x

Deadlifts

Lateral jumps over DBs

Squats

Lateral jumps over DBs

Press

Lateral jumps over DBs

Skill

WOD

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Buy in:

3 rounds of:

10 DB squat cleans

50m DB farmers carry

3 minutes rest

Game:

3 rounds of:

20 DB deadlifts

50m DB rack carry

3 minutes rest

Cash out

3 rounds for time:

10 devils press

50m DB OH carry

Warm Up 

Combo Activation #1

20 (FWD/REV) Overhead banded circles

5 OHS with 5 second pause

20 Hitchhikers

5m Band walks (Lateral & FWD/REV)

Skill

WOD

7x

20:30

Pull ups/ rows

Dips

Flutter kicks

Box jumps/ squat jumps