4/7 Friday

Warm Up 

Dynamic DB warm up

3 x10 reps

  1. OH carry

  2. Deadlifts

  3. Walking pigeon 

  4. Rack carry

  5. Front squats

  6. Dynamic walk

  7. OH carry

  8. Presses 

  9. Farmers carry

WOD

3 rounds of:

DB snatches L, 7 reps

Single arm OH lunge L, 10 reps

Db snatches R, 7 reps 

Single arm OH lunge R, 10 reps 

Ray Traitz
4/6 Thursday

Warm Up 

Gymnastic warm up #4

2 minutes jump rope

  1. OHS

  2. Good mornings

  3. Strict TTB or v ups

  4. Strict ring dips to true support or ultra deep dips 

  5. Ultra wide under hand grip pull ups or band rows

WOD

4 rounds of:

50 double unders/ 75 single unders

15 pull ups/ 30 ring rows 

Ray Traitz
4/5 Wednesday

Warm up 

Gymnastic warm up #10

3 minutes jump rope

3x 10 reps

  1. OHS (bar or bands)

  2. Good mornings (bar or bands)

  3. Strict TTB/ V- ups

  4. Strict ring dips to true support/ feet elevated bench or box dips

  5. Towel pull ups

Partner WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

7 minute AMRAP

50m sprint

5 burpees

10 mountain climbers

*3 minute rest period

Game:

7 minute AMRAP

7 reps V up

7 reps Box jump/ 10 squat jumps

7 push ups

*3 minute rest period

Cash out:

7 minute AMRAP

5 reps SDHP

5 resp Thruster

Bonus

???

Ray Traitz
4/4 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

20 minutes of:

3 reps (push up + toe tap + rotation L/ push up + toe tap + rotation R)

4 reps (lateral lunge L + knee tuck + later al lunge R)

10 single leg DL + bicep curl + OH press L/R

Ray Traitz
4/3 Monday

Warm Up 

Aerobic warm up #3

3-minute run/ or movement

4x holding for a 3 count

Walking Sampson

Dynamic Walk

Inchworm 

In place on Coach

Toy Soldiers

High knees

Butt Kicks

Mountain Climbers

Knee tucks

WOD

5 rounds of:

3 minute run

20 burpees

Ray Traitz