2/8 Thursday

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)

WOD

4 rounds for time:

400m run

50 air squats

Ray Traitz
2/7 Wednesday

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

Partner WOD

15 minute ping pong

15 skips jump rope

5 hollow rocks

5 super rocks

5 KBS

Ray Traitz
2/6 Tuesday

Warm up 

Combo activation #7

3x

  1. Row/ run 30 seconds

  2. 7 lateral lunges

  3. Row/ run 30 seconds

  4. 20 hitchhikers

  5. Row/ run 30 seconds

  6. 20 leg curls (rower seat/Swiss ball) or floor bridges

WOD

Fran

21-15-9

Thrusters

Pull ups

Ray Traitz
2/5 Monday

Warm Up 

Agility complex

*Coach's choice cardio/ 3 minutes*

2 rounds of:

5m - 10m - 15m

  1. Forward/ backward

  2. Shuffle

  3. Carioca

  4. Sprinting

  5. *10m broad jumps*

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

(In a weight vest)

MAX reps burpees

**Track reps for score**

*2 minute rest period

Game:

6 minutes of:

(In a weight vest)

MAX prisoner step ups

**Track reps for score**

*2 minute rest period

Cash out:

6 minutes of:

MAX reps burpees

**Track reps for score**

Bonus

???

Ray Traitz