1/30 Monday

Warm Up 

Plank warm up #1

30-second plank on forearms

  1. -7 push-ups

  2. 30-second plank on hands

  3. -7 mountain climbers

  4. 30-second plank on the right hand

  5. -7 toe touches from the position above

  6. 30-second plank on the left hand

  7. -7 toe touches from the position above

  8. 30 seconds plank on hands

  9. -7 knee tucks

Partner WOD

30 minute TAG 

10 Double unders/ 20 singles

Sprint 30 seconds/ 150m

10 Low step ups

10 SDHP

3 Burpee

Ray Traitz
1/28 🇺🇸 HERO SATURDAY 🇺🇸

Bruck

Four rounds for time of:

Run 400 meters

W/125 M/185 pound Back squat, 24 reps

W/95 M/135 pound Jerk, 24 reps

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. 

He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

Ray Traitz
1/27 Friday

Warm Up 

Body weight warm up #2

3 rounds of:

  1. 10 mountain climbers

  2. 10 super rocks or superman

  3. 10 flutter kicks

  4. 10 tucks

  5. 10 explosive reverse lunges

  6. 10 lateral lunges

  7. 10 ring rows/ TRX/ sheet/ bands

WOD

25 minute ping pong

5 pull ups

6 push ups

7 sit ups

8 jump lunges

Ray Traitz
1/26 Thursday

Warm Up 

Dynamic warm up #2

*Coach’s choice 3 minutes cardio

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

Complete 5 rounds of :

40 SB bent over row

3 minute (cardio of your choice)

Ray Traitz