12/9 Thursday

Warm-Up 

KB warm-up #1

Banded pull aparts + hitchhikers, 20 reps

3x (coach's choice on reps)

  1. KB around the world

  2. Russian swing

  3. Double-tap

  4. H2H swings

  5. Release

  6. Wall-ball substitute or thrusters


WOD

20-minute AMRAP 

15 hollow rocks

20 KBS

10 push up SB drag

10 SB shoulder to OH

Ray Traitz
12/8 Wednesday

Warm up 

Combo Activation #10

7x

Inchworm walkout + scorpion stretch + spider lunge T frame (rotation away from body and reach for sky) + pike fold (return to neutral inchworm) + squat hold


WOD

3 rounds of:

10 STRICT pull ups/ door pull ups/ table rows

10 SB squat cleans

400m SB run

Ray Traitz
12/7 Tuesday

Warm up 

Double DB warm up

3x *reps coach’s choice 

  1. Deadlifts

  2. Lateral jumps over DBs

  3. Squats

  4. Lateral jumps over DBs

  5. Press

  6. Lateral jumps over DBs

  7. Power cleans

  8. Lateral jumps over DBs

  9. Thrusters

  10. Lateral jumps over DBs


Partner WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minute ping pong 

6 DB snatch

2x- 20 second SPRINT! (run)

*3 minute rest period


Game:

6 minute ping pong

5 DB thrusters 

2x- 20 second SPRINT! (run)

*3 minute rest period


Cash out:

6 minute ping pong

4 DB devils press

2x- 20 second SPRINT! (run)


Bonus

???


Ray Traitz
12/6 Monday

Warm Up 

Body weight warm up #1

3x 10 reps

  1. Explosive reverse lunges (bring knee to chest)

  2. Shoulder tap push-ups (cross-body)

  3. 3 tucks + 1 v-up

  4. 3 straddle reach throughs + inchworm

  5. Ring/TRX/ sheet rows

  6. Pop squats


WOD

5x

20 pull ups/ door pull ups/ table rows

20 dips

20 sit ups

20 squats

Ray Traitz