8/7 Monday

Warm Up 

Body weight warm up #4

3x 10 reps

  1. Explosive split squats (stay in split)

  2. Thigh tap push-ups 

  3. 3 hollow rocks + 1 v-up

  4. 3 straddle reach throughs + 2 lateral lunges

  5. Ring/TRX/ sheet /doorway/ band rows

  6. Single leg DL (5R/5L)

WOD

5 rounds of:

(In a weight vest)

4 pull ups

8 push ups

12 walking lunges

Cash out

???

Ray Traitz
8/5 🇺🇸 HERO SATURDAY 🇺🇸

Wood

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Ray Traitz
8/4 Friday

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

WOD

Tabata the following:

ALT DB snatches

2 minute rest

DLB DB SDHP

2 minute rest

DB swing

2 minute rest

DLB DB thruster

Ray Traitz
8/3 Thursday

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

25 minute AMRAP

7 Prisoner step ups

7 burpees

7 mountain climbers

200m run

Ray Traitz