10/4 Monday

Warm Up 

Lower body complex warm up

3x

  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

Complete the following:

60–50-40-30-20

Pull-ups 

Dips

Jumping lunges

Ray Traitz
10/3 Sunday Self improvement & Leadership

18. “One of the key qualities a leader must possess is the ability to detach from the chaos, mayhem, and emotions in a situation and make good, clear decisions based on what is actually happening.”

– Jocko Willink

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#PersonalGrowth #Leadership

❓ Are you ok with being average❓

✅ Contact us about online personal training, online nutritional consultation, online fitness classes, online strength training, and online kids classes ✅

Ray Traitz
10/2 🇺🇸 HERO SATURDAY 🇺🇸
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Zembiec 

5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run


U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. 

He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

Ray Traitz
10/1 Friday

Warm Up 

MB warm up #1

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots


WOD Partner

12 minute ping pong

10 Wall ball shots

8 DB snatches

8 single arm OH press Left

8 single arm OH press Right

Ray Traitz