9/5 Tuesday

Warm up 

Lumbar activation warm up

3x 10

  1. Banded lateral walk

  2. RDL 

  3. Good mornings

  4. Single leg bridges

  5. Super rocks

WOD

3 rounds of:

4 minute (Run/row/ski/bike/swim)

20 box jumps/ 30 squat jumps

Ray Traitz
9/4 Monday

Warm Up 

Body weight warm up #4

3x 10 reps

Explosive split squats (stay in split)

Thigh tap push-ups 

3 hollow rocks + 1 v-up

3 straddle reach throughs + 2 lateral lunges

Ring/TRX/ sheet /doorway/ band rows

Single leg DL (5R/5L)

WOD

4 rounds of:

(Athlete’s choice on gear)

10 ground to shoulder

10 front squats

10 shoulder to OH

Ray Traitz
9/2 🇺🇸 HERO SATURDAY 🇺🇸

Zeus

Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. 

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Ray Traitz