12/30 🇺🇸 HERO SATURDAY 🇺🇸

Bradley

3 rounds for time of:

10 rounds for time of:

Sprint 100 meters

10 Pull-ups

Sprint 100 meters

10 Burpees

Rest 30 seconds

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Ray Traitz
12/29 Friday

Warm Up 

Core warm up

*Coaches choice: run/row/ jump rope

  1. Dead bug complex

  1. Plank complex

  1. Gymnastic isometric holds

WOD

3 rounds of:

50 squats

40 sit ups

30 push ups

20 pull ups

Ray Traitz
12/28 Thursday

Warm Up 

Combo activation #5

  1. Overhead banded circles

  2. 7 Planche push ups

  3. Hitchhikers

  4. 7 Ultra wide under hand pull ups/ band rows

  5. Lateral band walks 

  6. 7 Jump lunges

  7. 10m toy soldiers 

  8. 7 TTB/ v ups

WOD

12 minute AMRAP

15 KBS

5 KB snatches L/R

5 KB prisoner step ups

Ray Traitz
12/27 Wednesday

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)

Partner WOD

5 rounds in a ping pong fashion

7 alternating overhead DB press

2x - 20 second sprint

2x - 5 pull ups

Ray Traitz