11/30 Tuesday

Warm up 

Combo activation #6

  1. 7 ultra wide band rows

  2. 7 superman push ups

  3. 20 overhead pull aparts

  4. 7 wide grip pull ups

  5. 7 straddle lateral lunges

  6. 10 good mornings

  7. 10m dynamic walk

  8. 10 squat jumps


WOD

5 rounds of:

6w/12m SB push ups

10 SB ground to shoulder

Ray Traitz
11/29 Monday

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


WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes work

Shuttle/ sprint 20 seconds

Burpees 5 reps

*2 minute rest period


Game:

6 minutes work

Jump rope 25

Burpees 5 reps

*2 minute rest period


Cash out:

6 minutes work

Mountain climbers 10 reps

Burpees 5 reps


Bonus

???

Ray Traitz
11/27 🇺🇸 HERO SATURDAY 🇺🇸

Arine

With a single 2 pood kettlebell:

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm


Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

Ray Traitz