2/9 Thursday

Warm Up 

SB warm up #1

3x 6-10 (depending on load) reps of:

  1. Bear hug squats

  2. Walking Sampson stretch

  3. Deadlifts

  4. Dynamic walk

  5. Ground  to shoulder

  6. Inchworm + downward dog

  7. Shoulder to overhead

  8. Walking pigeon

WOD

Complete the following or time: 

(SB AHAP)

40 dips

20 SB deadlift

40 pull ups

20 SB G2S

40 v ups

20 SB squats

Ray Traitz
2/8 Wednesday

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

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

5 minute AMRAP

5 push ups + 3 squat thrusts + 8 jump lunges

*3 minute rest period

Game:

5 minute AMRAP

KB complex

3 KB snatch L

3 windmill L

6 KBS

3 KB snatch R

3 windmill R

6 KB SDHP

*3 minute rest period

Cash out:

5 minute AMRAP

Max distance run

Bonus

???

Ray Traitz
2/7 Tuesday

Warm up 

Combo activation #4

*Coach's choice cardio movement

  1. 5 OHS with band 5 second pause

  2. 10m OH duck walk with band

  3. 5 straddle lateral lunges + walkout + push up

  4. 10m walking pigeon 

  5. Single leg deadlift 5R/5L

  6. 15 hitchhikers

  7. 10m Sampson stretch + lizard + rotation

Partner WOD

30 minute ping pong

DB Hang power clean

3x shuttle run (30 seconds)

DB shoulder to over head 

3x complex

(Burpee + 2 squat jumps)

Ray Traitz
2/6 Monday

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)

WOD

5 rounds of:

20 pull ups

20 push ups + toe tap

20 bicycles

40 walking lunges

Ray Traitz