3/3 Thursday

Warm Up 

Dynamic warm up #2

*Coach’s choice 3 minutes cardio


3x

  1. Walking lunge Sampson stretch

  2. Dynamic walk

  3. Inchworm

  4. Toy soldiers

  5. High knees

  6. Butt kicks

  7. Toe walks

  8. Heel walks

  9. Power skip

  10. Broad jumps

  11. TTR or v ups x 15


WOD

Complete 5 rounds of :

40 SB bent over row

3 minute (cardio of your choice)

Ray Traitz
3/2 Wednesday

Warm up 

Dynamic DB warm up

3 x10 reps

  1. OH carry

  2. Deadlifts

  3. Walking pigeon

  4. Rack carry

  5. Front squats

  6. Dynamic walk

  7. OH carry

  8. Presses

  9. Farmers carry


WOD

15 minute AMRAP

6 DB single leg deal lift + OH press

1 minute run

6 lateral lunges + biceps curls

Ray Traitz
3/1 Tuesday

Warm-up 

The Complex warm-up

3-minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders


3x

  1. Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

  2. Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

  3. Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)

  4. Posterior complex (5 superman/ 5 super rock/ 5 good morning)

  5. Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)


Partner WOD

Ping pong 5 rounds of the following:

3x- 7 mountain climbers

3x- 7 pull-ups

3x- 7 sit ups

3x- 7 super rocks

Ray Traitz
2/28 Monday

Warm-Up 

SB warm-up #3

3x 6-10 (depending on load) reps of:

  1. Bear hug squats

  2. Bear hug carry 100ft

  3. Deadlifts

  4. Front rack carry 100ft

  5. Ground to shoulder

  6. Overhead carry 100ft

  7. Lateral jumps over SB


WOD

3 rounds:

30 SB RDL

20 SB squats

30 SB bent over row

Ray Traitz