11/16 Wednesday

Warm-up 

Combo activation #1

20 (FWD/REV) Overhead banded circles

5 OHS with a 5-second pause

20 Hitchhikers

5m Band walks (Lateral & FWD/REV)

10m Dynamic walk

10m walking knee hugs

WOD

Complete the following with a running 15-minute clock:

100 hollow rocks

100 KBS

Run with the remaining 15 minutes left on the clock

Ray Traitz
11/15 Tuesday

Warm-up 

Dumbbell complex warm-up #2

3x 

Deadlift (between feet)

Hang power snatch

OHS

Full snatch

Windmill 

TGU

WOD

5 rounds of:

10 tempo OH DB press 4:1

10 tempo DB front squats 4:1

1 minute 30 second DB run (use one)

Ray Traitz
11/14 Monday

Warm Up 

Body weight warm-up #4

3x 10 reps

Explosive split squats (stay in split)

Thigh tap push-ups 

3 hollow rocks + 1 v-up

3 straddle reach throughs + 2 lateral lunges

Ring/TRX/ sheet /doorway/ band rows

Single leg DL (5R/5L)

Partner WOD

(One work one rest)

5x 

30:30

Pull-ups

Push up and over (use MB/DB/KB)

V-up/ tuck combo 

Squat + reverse lunge combo 

Ray Traitz