3/23 Thursday

Warm Up 

Combo activation #7

3x

  1. Row/ run 30 seconds

  2. 7 lateral lunges

  3. Row/ run 30 seconds

  4. 20 hitchhikers

  5. Row/ run 30 seconds

  6. 20 leg curls (rower seat/Swiss ball) or floor bridges

WOD

3 rounds of:

12 HSPU/ Feet elevated push up

24 deadlifts an object that is .75 of BW for women & BW for men

Ray Traitz
3/22 Wednesday

Warm up 

Combo activation #6

  1. 7 ultra wide band rows

  2. 7 superman push ups

  3. 20 overhead pull aparts

  4. 7 wide grip pull ups

  5. 7 straddle lateral lunges

  6. 10 good mornings 

  7. 10m dynamic walk

  8. 10 squat jumps

WOD

5 rounds of:

5 weighted dips (cHAiR + ring dips/ bench or chaIr + weight in lap)

7 kneeling OH press (SB/ DBs/ KBs)

Carry the load 2 minutes

Ray Traitz
3/21 Tuesday

Warm up 

Dumbbell complex warm up #2

  1. Deadlift

  2. Hang power snatch

  3. OHS

  4. Full snatch

  5. TGU

WOD

3 rounds of:

16 DB walking lunge + bicep curl + OH press

600m run or 2:30 run

Ray Traitz
3/20 Monday

Warm Up 

Aerobic Warm up #2

3 consecutive rounds

30 seconds no break

  1. Prisoner step-ups

  2. Mountain climbers or sliders

  3. Flutter kicks

  4. Pop squats

  5. Butt kicks

  6. Skater jumps

Then...

3 rounds of:

(5 steps forward and back)

  1. Sampson

  2. Knee hugs

  3. Dynamic walk

  4. Walking pigeon

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

10x Tabata Mash

Pull ups & Sit ups

*3 minute rest period

Game:

10x Tabata Mash

Push ups & lunges

*3 minute rest period

Cash out:

10x Tabata Mash

Flutter kicks & mountain climbers

Bonus

???

Ray Traitz