7/13 Wednesday

Warm up 

Agility complex

*Coach's choice cardio/ 3 minutes*

2 rounds of:

5m - 10m - 15m

  1. Forward/ backward

  2. Shuffle

  3. Carioca

  4. Sprinting

Partner WOD

(One work one rest)

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

7x

30:30

Pull ups/ Band archers 

*2 minute rest period

Game:

7x

30:30

SB sumo deadlifts

*2 minute rest period

Cash out:

7x

30:30

3 mountain climbers + stand up

*2 minute rest period

Bonus

7x

30:30

Burpees

Ray Traitz
7/12 Tuesday

Warm up 

Combo activation #9

  1. *With a strap/belt/band/PVC pipe/ broom stick

  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

5 rounds of:

20 DB snatches

3 minute run

Ray Traitz
7/11 Monday

Warm Up 

Dumbbell complex warm up #2

3x 

  1. Deadlift (between feet)

  2. Hang power snatch

  3. OHS

  4. Full snatch

  5. Windmill

  6. TGU

WOD

5 rounds of:

15 push up + renegade row 

15 steps single arm OH walking lunges LEFT

15 Russian twist with DB

15 steps single arm OH walking lunges RIGHT

Ray Traitz