Wednesday 11/22

Warm up 

Dynamic DB warm up

2x 10 reps

  1. OH carry

  2. Deadlifts

  3. Walking pigeon 

  4. Rack carry

  5. Front squats

  6. Dynamic walk

  7. OH carry

  8. Presses 

  9. Farmers carry

WOD

4 rounds of:

4 minutes cardio of choice

30 pull up / 60 rows (bands, rings, etc)

30 DB strict press

Ray Traitz
Tuesday 11/21

Warm up 

Core warm up

*Coaches choice: run/row/ jump rope

  1. Dead bug complex

  1. Plank complex

  1. Gymnastic isometric holds

WOD

50-40-30-20-10

Walking lunges (with KB)

KBS

Ray Traitz
Monday 11/20

Warm Up 

Jump rope warm up

2x

30:30

  1. Singles

  2. Side straddles

  3. Split jumps/ scissors 

  4. Skier jumps

  5. March

  6. Single foot double jumps (right 1,2 – left 1,2)

Partner WOD

14x 

30:30

(Ping pong (one work/ one rest)- Alternating movements

-Jump rope

-Burpees

Ray Traitz
11/18 🇺🇸 HERO SATURDAY 🇺🇸

Barraza

Complete as many rounds as possible in 18 minutes of:
Run 200 meters
185#/ 275# pound Deadlift, 9 reps
6 Burpee bar muscle-ups

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. 

He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

Ray Traitz