2/18 Friday

Warm Up 

Body weight warm up #2

3 rounds of:

  1. 10 mountain climbers

  2. 10 super rocks or superman

  3. 10 flutter kicks

  4. 10 tucks

  5. 10 explosive reverse lunges

  6. 10 lateral lunges

  7. 10 ring rows/ TRX/ sheet/ bands


WOD

Tabata the following:

Pull ups

Push ups

Sit ups

B2B squats

*No rest between movements 

Ray Traitz
2/17 Thursday

Warm Up 

Combo activation #9

  1. *With a strap/belt/band/PVC pipe/ broomstick

  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

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

5 SB ground to overhead

25 single unders jump rope/ 15 DU

*2 minute rest period


Game:

6 minutes of:

4 SB squat clean

4 burpees over SB

*2 minute rest period


Cash out:

6 minutes of:

8 SB deadlifts

8 mountain climbers


Bonus

???

Ray Traitz
2/16 Wednesday

Warm up 

Dumbbell complex warm up #1

3x

  1. Deadlift

  2. Hang power clean

  3. Front squat

  4. Press

  5. Thruster


Partner WOD

Complete the following:

10x ping pong- 5 DB squat cleans

10x ping pong- 5 burpees

10x ping pong- 5 pull ups

10x ping pong- 3 devils press

Ray Traitz
2/15 Tuesday

Warm up 

Body weight warm up #3

3x 10 reps

  1. Jump lunges

  2. Push-ups + toe taps

  3. Single leg bridge

  4. Multi-direction leg swings

  5. Pull-ups/ Ring/TRX/ sheet rows

  6. Dips (rings/ box/bench/chair)


WOD

4 rounds of:

3 minute 30 second run

50 super rocks

50 hollow rocks

Ray Traitz