1/3 Wednesday

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

3 rounds of:

1 minute and 30 second run

30 pull ups

30 KBS

Ray Traitz
1/2 Tuesday

Warm up 

Gymnastic warm up #6

3 rounds

30 seconds Sampson stretch each side

OH walking lunges 15m with PVC/ broomstick/ belt/ band/ barbell

Super rocks or GHR 15 reps

Hollow rocks 15 reps

Hanging hip taps

Push up + toe reach

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

7 SB deadlifts

7 sit ups with SB as anchor 

*2 minute rest period

Game:

6 minutes of:

7 SB G2S

4 push up + SB drag

*2 minute rest period

Cash out:

6 minutes of:

7 SB shoulder to OH

10 SB front rack lunges

*2 minute rest period

Bonus

6 minutes of:

7 SB ground to OH

7 SB bent over row

Ray Traitz
1/1 Monday

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

Complete the following in a ping pong fashion:

5x 20 second Sprint

5x Burpees 4  reps

5x 20 second Sprint

5x Jump rope 20 single unders/ 12 DU

4x 20 second Sprint

4x Burpees 4  reps

4x 20 second Sprint

4x Jump rope 20 single unders/ 12 DU

3x 20 second Sprint

3x Burpees 4  reps

3x 20 second Sprint

3x Jump rope 20 single unders/ 12 DU

2x 20 second Sprint

2x Burpees 4  reps

2x 20 second Sprint

2x Jump rope 20 single unders/ 12 DU

Ray Traitz