1/5 Thursday

Warm Up 

Agility complex

*Coach's choice cardio*

2 rounds of:

5m - 10m - 15m

  1. Forward/ backward

  2. Shuffle

  3. Carioca

  4. Sprinting

  5. *10m broad jumps*

WOD

5 rounds of:

3 minute cardio movement (members choice)

30 TRX/ring rows (horizontal body position)

Ray Traitz
1/4 Wednesday

Warm up 

Body weight warm up #3

3x 10 reps

  1. Jump lunges

  2. Push-ups + toe taps

  3. Single leg bridge

  4. Multi-direction leg swings

  5. Pull-ups/ Ring/TRX/ sheet rows

  6. Dips (rings/ box/bench/chair)

Partner WOD

20 minute TAG

15 DU or 25 singles unders

50m shuttle run

6 V ups

3 wall climbs

8 KB goblet squats

10 KBS

Ray Traitz
1/3 Tuesday

Warm up 

Combo activation #2

  1. Overhead banded circles 20 both directions

  2. 10m OH duck walk

  3. External rotations 20 reps

  4. 10m crab walks

  5. Band walks (Lateral & FWD/REV)

  6. Lunge complex 5 reps each direction

WOD

3 rounds of: 

15 box jumps or 20 squat jumps

15 devils press

Ray Traitz
1/2 Monday

Warm Up 

Dynamic warm up #2

Coach’s choice

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

5 rounds of:

5 mountain climber complex

(3 + 2 jumping lunges)

10 low step ups

5 burpee complex

(1 + 2 squat jumps)

2 minute cardio (run/ row/ bike/ jump rope)

Ray Traitz