5/31 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

20 minute AMRAP

5 SB G2S

1:30 minute SB carry

7 SB step ups on each side (w/12” m/20”)

Ray Traitz
5/30 Tuesday

Core warm up

*Coaches choice: run/row/ jump rope

  1. Dead bug complex

  1. Plank complex

  1. Gymnastic isometric holds

WOD

4 rounds of:

1:25 minute run

7 single leg deadlift + lateral raise

Ray Traitz
5/29 Monday

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty-pound vest or body armor, wear it.

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Warm Up 

Double DB warm up

3x *reps coach’s choice 

  1. Deadlifts

  2. Lateral jumps over DBs

  3. Squats

  4. Lateral jumps over DBs

  5. Press

  6. Lateral jumps over DBs

  7. Power cleans

  8. Lateral jumps over DBs

  9. Thrusters 

  10. Lateral jumps over DBs

Partner WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

5 minute ping pong

4 DB snatches

4 DB man maker (2 R/ 2 L)

*2 minute rest period

Game:

5 minute ping pong

3 DB full cleans

4 DB shoulder to overhead 

*2 minute rest period

Cash out:

5 minute ping pong

4 DB thrusters 

3 DB devils press

Bonus

???

Ray Traitz