1/17 Wednesday

Warm up 

Dumbbell complex warm up #1

3x

  1. Deadlift

  2. Hang power clean

  3. Front squat

  4. Press

  5. Thruster

Partner WOD

Complete the following:

10x ping pong- 5 DB squat cleans

10x ping pong- 5 burpees

10x ping pong- 5 pull ups

10x ping pong- 3 devils press

Ray Traitz
1/16 Tuesday

Warm up 

Body weight warm up #3

3x 10 reps

  1. Jump lunges

  2. Push-ups + toe taps

  3. Single leg bridge

  4. Multi-direction leg swings

  5. Pull-ups/ Ring/TRX/ sheet rows

  6. Dips (rings/ box/bench/chair)

WOD

4 rounds of:

3 minute 30 second run

50 super rocks

50 hollow rocks

Ray Traitz
1/15 Monday

Warm Up 

KB warm up #4

3x 

  1. Russian swings 10 reps

  2. Straddle inch worm + push up

  3. Windmill LEFT 3 reps

  4. Lateral lunges 10 reps

  5. Windmill RIGHT 3 reps

  6. 3 mountain climber + stand up 5 reps

  7. KB thrusters 10 reps

  8. Heel walk 20ft

  9. H2H swings 10 reps

  10. Toe walk 20ft

WOD

12 minute AMRAP

KB complex 

(complete whole complex on one side before switching hands)

3 KB cleans

3 KB presses

3 KB squats

3 KB snatches

3 wind mills

Ray Traitz