5/17 Wednesday

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)

Partner WOD

Complete the following:

8x sprint 20 seconds

7x complex

(3 knee tuck + 3 squat jumps)

6x SB G2S, 3 reps

Ray Traitz
5/16 Tuesday

Warm up 

Aerobic warm up #3

3-minute run/ or movement

4x holding for a 3 count

  1. Walking Sampson

  2. Dynamic Walk

  3. Inchworm 

In place on Coach

Toy Soldiers

  1. High knees

  2. Butt Kicks

  3. Mountain Climbers

  4. Knee tucks

WOD

4 rounds of 

DB devils press, 12 reps

Pull ups, 24 reps

DB Squat cleans, 12 reps

Dips, 24 reps

Ray Traitz
5/15 Monday

Warm Up 

Dynamic Warm Up #3

  • Coach’s choice 3 minutes cardio

3x

  1. 5 mountain climbers

  2. Toy soldiers

  3. 10 lateral jumps

  4. Walking knee hugs

  5. 5 squat thrusts

  6. Walking pigeon 

  7. Push up with toe tap

  8. Walking Sampson

WOD

4 rounds of:

1.30 minute run

12 burpees

Ray Traitz