10/5 Thursday

Warm Up 

Mid section warm up #1

2 minutes of the coach's choice cardio movement 

3x 15 of:

  1. Hollow rocks

  2. Tucks

  3. V-ups

  4. Sit ups

WOD

3 rounds of:

400m carry

10 HEAVY shoulder to overhead 

Ray Traitz
10/4 Wednesday

Warm up 

Odd object shake up warm up

👉🏽With SB, DBs, KBs, Barbell, or Stone👈🏽

3x 7 - 10 reps

  1. Lateral jumps over the object

  2. Squats

  3. *4 stationary Sampson stretch + rotation

  4. Lateral jumps over the object

  5. Deadlifts

  6. *4 stationary dynamic stretches

  7. Lateral jumps over the object

  8. Ground to shoulder

  9. *4 stationary inch worm + cobra stretch

WOD

Tabata the following:

Burpees

Rest 2 minutes

Alternating DB snatch

Rest 2 minutes 

Jump lunges

Rest 2 minutes

Burpees

Ray Traitz
10/3 Tuesday

Warm up 

The other warm up #2

3x

Band complex at the top of each round- 10x overhead pull aparts/ overhead rotations forward and backwards 

  1. 100 singles jump rope

  2. 10m walking lunge Sampson stretch

  3. 10m inch worm

  4. 15 OHS

  5. 10 sit ups 

  6. 10 back ext/ good mornings

  7. 15 ring rows

WOD

5x

800m run or 4 minute run

30 hollow rocks

30 super rocks

Ray Traitz
10/2 Monday

Warm Up 

The Complex warm up

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

3x

  1. Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 

  2. Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 

  3. Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks) 

  4. Posterior complex (5 superman/ 5 super rock/ 5 good morning)

  5. Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

WOD

EMOTM for 18 minutes (members choice of HEAVY load)

Odd minutes- 4 ground to overhead

Even minutes- 7 front squats

Ray Traitz