1/10 Tuesday

Warm up 

KB warm up #4

3x 

  1. Russian swings 10 reps

  2. Straddle inch worm + push up

  3. Windmill LEFT 3 reps

  4. Lateral lunges 10 reps

  5. Windmill RIGHT 3 reps

  6. 3 mountain climber + stand up 5 reps

  7. KB thrusters 10 reps

  8. Heel walk 20ft

  9. Toe walk 20ft

Partner WOD

20 minute ping pong

8 KBS

4 burpees

8 KB clean and press L

4 lateral jumps

8 KB clean and press R

4 H2H swings

Ray Traitz
1/9 Monday

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

80 pull ups

70 v ups

60 walking lunges

50 hollow rocks

40 box jumps or squat jumps

Ray Traitz
1/7 🇺🇸 HERO SATURDAY 🇺🇸

Smykowski

For time:
Run 6k
60 Burpee pull-ups

If you've got body armor or a thirty pound vest, wear it.

U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on June 6, 2006, while conducting combat operations in Al Anbar province, Iraq. 

He is survived by his mother Diana Ross, father Bert, and brothers Darren and Kenny, both Marines.

Ray Traitz
1/6 Friday

Warm Up 

Barbell complex #3

  1. Deadlift

  2. Back squat

  3. Good morning

  4. Press from behind the neck

  5. Front squat

  6. Press from the front

  7. Thruster

WOD

(Preferably with a barbell)

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

(1/2 body weight)

Power jerk

*3 minute rest period

Game:

(Body weight)

Squat cleans

*3 minute rest period

Cash out:

(Body weight and 1/2)

Deadlifts 

Ray Traitz