7/28 Friday

Warm Up 

Body weight warm up #2

3 rounds of:

  1. 10 mountain climbers

  2. 10 super rocks or superman

  3. 10 flutter kicks

  4. 10 tucks

  5. 10 explosive reverse lunges 

  6. 10 lateral lunges

  7. 10 ring rows/ TRX/ sheet/ bands

WOD

4 rounds of:

3 Weighted pull ups

6 HSPU/ feet elevated push ups

18 OH walking lunges

Ray Traitz
7/27 Thursday

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

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

7 minutes

7 OHS

30 second shuttle run

*3 minute rest period

Game:

6 minutes

7 SDPH

14 mountain climbers

*3 minute rest period

Cash out:

5 minutes

7 Power snatches

7 burpees over barbell/ object

Bonus

???

Ray Traitz
7/26 Wednesday

Warm up 

Lumbar activation warm up

3x 10

  1. Banded lateral walk

  2. RDL 

  3. Good mornings

  4. Single leg bridges

  5. Super rocks

Partner WOD

25 minute TAG

7 KBS

15 double unders/ 30 single unders

7 jump lunges

Ray Traitz
7/25 Tuesday

Warm up 

Push up complex warm up 

2 minutes jump rope

3x

10 pass-throughs with the jump rope

10 OHS with the jump rope

Push up complex

  1. -3 push-ups

  2. -3 knees to elbows

  3. -3 push-ups

  4. -3 knee thrusts

  5. -3 push-ups

  6. -3 straight leg to the opposite hand

  7. -3 push-ups

WOD

5 rounds of:

2.30 minute cardio of choice

10 burpees

17 TTB/ 20 V ups

Ray Traitz
7/24 Monday

Warm Up 

C&J warm up

3x

Overhead band shoulder activation 

(Overhead pull aparts/ overhead shrugging shoulder circles)

Scarecrow rack delivery + muscle clean + tall clean + clean

Jerk footwork

Jump and land in split (hands at side/ hands at rack/ use arms/ with barbell)

C&J

WOD

3 rounds of:

4 deadlifts

3 power cleans

2 hang C&J

Ray Traitz