5/12 Thursday

Warm-Up 

Lumbar activation warm-up

3x 10

  1. Banded lateral walk

  2. RDL

  3. Good mornings

  4. Single leg bridges

  5. Super rocks

  6. Single let deadlift L/R


Partner WOD

20-minute partner ping pong

3x SPRINT for 20 seconds

2x 7 pull-ups

2x 7 super rocks

2x 7 bent over band rows

Ray Traitz
5/11 Wednesday

Warm up 

Gymnastic warm up #10

3 minutes jump rope

3x 10 reps

  1. OHS (bar or bands)

  2. Good mornings (bar or bands)

  3. Strict TTB/ V- ups

  4. Strict ring dips to true support/ feet elevated bench or box dips

  5. Towel pull ups

  6. Flutter kicks


WOD

3 rounds of:

3 minute run

20 hollow rocks

15 SB SDHP

Ray Traitz
5/10 Tuesday

Warm up 

Aerobic Warm up #2

3 consecutive rounds

30 seconds no break

  1. Prisoner step-ups

  2. Mountain climbers or sliders

  3. Flutter kicks

  4. Pop squats

  5. Butt kicks

  6. Skater jumps


Then...

3 rounds of:

(5 steps forward and back)

  1. Sampson

  2. Knee hugs

  3. Dynamic walk

  4. Walking pigeon


WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

7 SB squats

7 push up SB drag

*2 minute rest period


Game:

6 minutes of:

7 SB shoulder to over head

10 SB bent over row

*2 minute rest period


Cash out:

6 minutes of:

7 SB good mornings

6 stationary SB lunges


Bonus

???

Ray Traitz
5/9 Monday

Warm Up 

Combo activation #4

*Coach's choice cardio movement

  1. 5 OHS with band 5 second pause

  2. 10m OH duck walk with band

  3. 5 straddle lateral lunges + walkout + push up

  4. 10m walking pigeon

  5. Single leg deadlift 5R/5L

  6. 15 hitchhikers

  7. 10m Sampson stretch + lizard + rotation


Partner WOD

25 minute ping pong

5 prisoner step ups

20 DU or 30 single unders

5 prisoner step ups

8 mountain climbers

5 prisoner step ups

5 box jumps

Ray Traitz