12/7 Wednesday

Warm-up 

Body weight warm-up #4

3x 10 reps

  1. Explosive split squats (stay in split)

  2. Thigh tap push-ups

  3. 3 hollow rocks + 1 v-up

  4. 3 straddle reach throughs + 2 lateral lunges

  5. Ring/TRX/ sheet /doorway/ band rows

  6. Single leg DL (5R/5L)

Partner WOD

3 rounds AFAP in a pong pong fashion:

3x 7 sit ups

3x 5 SB cleans

3x 20-second sprint

Ray Traitz
12/6 Tuesday

Warm-up 

Dumbbell complex warm-up #1

3x

  1. Deadlift

  2. Hang power clean

  3. Front squat

  4. Press

  5. Thruster

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

7 devils press

7 lateral burpees over DBs

*2-minute rest period

Game:

6 minutes of:

7 squat cleans

21 jump rope (singles or doubles)

*2-minute rest period

Cash-out:

6 minutes of:

10 ALT DB snatches

10 mountain climbers

*2-minute rest period

Bonus

6 minutes of:

7 thrusters

21 jump rope (singles or doubles)

Ray Traitz
12/5 Monday

Warm Up 

Combo Activation #13

3x

2x Sampson stretch + worlds greater stretch (hold for 3 count)

Dynamic walk + toy soldier combo 10 ft in each direction

Bootstrap squats 10 reps 

Push up toe reach 10 reps

Lateral band walks 10 ft in each direction

Hitchhikers 20 reps

WOD

(In a weight vest/ using a plate, MB, DB, or KB)

8 rounds of:

3 weighted pull ps

6 weighted dips

9 weighted walking lunges

Ray Traitz