5/30 Friday

Body Weight Warm Up #2

3 rounds of:

10 mountain climbers

10 super rocks or superman

10 flutter kicks

10 tucks

10 explosive reverse lunges 

10 lateral lunges

10 ring rows/ TRX/ sheet

WOD

12 minute AMRAP

Single arm KB complex

3 swings

3 snatches

3 windmills

3 snatches

3 single arm OH reverse lunge

*All left side/ All right side

Ray Traitz
5/29 Thursday

Band Warm Up #1

3 x 10 reps

Lateral band walks

Banded lunge with rotation (R/L)

Banded rows

Banded standing press

Toy soldiers

Walking knee hugs

Skill

WOD

🎰🃏💰 Casino Royal 💰🃏🎰

Buy in:

3 rounds of:

25 mountain climbers

20 L/R banded rotations

Rest 3 minutes

Game:

3 rounds of:

15 burpees

30 seated band rows

Rest 3 minutes

Cash out:

3 rounds of:

200m run

15 box jumps or 20 squat jumps

Ray Traitz
5/28 Wednesday

Body Weight Warm up #3

3x 10 reps

Jump lunges

2 push-ups + inchworm 

Russian twists

Multi-direction leg swings

Pull-ups/ Ring/TRX/ sheet rows

Dips (rings/ box/bench/chair)

Partner WOD

5 rounds of:

3x 100m sprint (40 second run)

3x 10 v ups

3x 7 KBS or DBS

Ray Traitz
5/27 Tuesday

Body weight Warm up #4

3x 10 reps

Explosive split squats (stay in split)

Thigh tap push-ups 

3 hollow rocks + 1 v-up *5 reps

Straddle reach throughs + 2 lateral lunges

Ring/TRX/ sheet / doorway rows

Single leg DL (5R/5L)

WOD

4 rounds of:

20 DB deadlifts

15 devils press

10 pull ups/ 20 rows

Ray Traitz