1/8 Monday

Warm Up 

Twister warm up

Use a light MB/KB/DB

3x 10 reps

  1. Russian twists

  2. Presses

  3. Squats

  4. Diagonal wood chops (R/L)

  5. Later jumps over the object 

  6. Plank toe touches  

WOD

5 rounds of the following:

20 pull ups

30 push up shoulder tap

40 sit ups

50 squats

Ray Traitz
1/6 🇺🇸 HERO SATURDAY 🇺🇸

Bradshaw

10 rounds for time of:

3 Handstand push-ups

155/w 225/m pound Deadlift, 6 reps

12 Pull-ups

24 Double-unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. 

He is survived by his parents, Paul and Mary, and brother Robert.

Ray Traitz
1/5 Friday

Friday- 6 to 12** (Warm up- corrective/ Wave- load/ Focus- go!)

Warm Up 

SB warm up #2

3x 6-10 (depending on load) reps of:

  1. Bear hug squats

  2. Walking knee hugs

  3. Deadlifts

  4. Dynamic walk

  5. Ground  to shoulder

  6. Toy soldiers

WOD

12 minute AMRAP

9 SB deadlift

6 SB clean

3 SB OH press

Ray Traitz
1/4 Thursday

Warm Up 

Wood chop warm up

3x 10 reps with a single DB/ plate MB/ KB

  1. Pop squat with a punch

  2. Wood chops/ swings

  3. Forward lunge with rotation

  4. Diagonal wood chops (R)

  5. Squat push

  6. Diagonal wood chop (L)

  7. Russian twists

Partner WOD

5 rounds in a ping pong fashion:

4x burpee + 2 squat jumps

4x 4 mountain climber + stand up

4x 7 v ups

Ray Traitz