6/5 Monday

Warm Up 

Agility complex

*Coach's choice cardio/ 3 minutes*

2 rounds of:

5m - 10m - 15m

  1. Forward/ backward

  2. Shuffle

  3. Carioca

  4. Sprinting

  5. *10m broad jumps*

WOD

5 rounds of the following:

2:30 minute run

15 burpees box jumps w/20” m/24” or step up

Ray Traitz
6/3 🇺🇸 HERO SATURDAY 🇺🇸

War Frank

Three rounds for time of:

25 Muscle-ups

100 Squats

35 GHD situps

Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.

Ray Traitz
6/2 Friday

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:

7x each movement in a ping pong fashion:

  1. 7 pull ups

  2. 7 push ups women/ 14 push ups men

  3. 7 v ups

  4. 7 jump lunges

  5. 7 squat thrusts

Ray Traitz
6/1 Thursday

Warm Up 

KB warm up #1

Banded pull aparts + hitchhikers, 20 reps

3x (coach's choice on reps)

  1. KB around the world

  2. Russian swing

  3. Double-tap

  4. H2H swings

  5. Release

  6. Wall-ball substitute or thrusters

WOD

4 rounds of:

21 KBS

Run 1 minute

7 burpees over the KB

Ray Traitz