1/3 Friday

Warm Up 

Barbell complex #3

  1. Deadlift

  2. Back squat

  3. Good morning

  4. Press from behind the neck

  5. Front squat

  6. Press from the front

  7. Thruster

WOD

(Preferably with a barbell)

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

(1/2 body weight)

Power jerk

*3 minute rest period

Game:

(Body weight)

Squat cleans

*3 minute rest period

Cash out:

(Body weight and 1/2)

Deadlifts 

Ray Traitz
1/2 Thursday

Warm Up 

Agility complex

*Coach's choice cardio*

2 rounds of:

5m - 10m - 15m

  1. Forward/ backward

  2. Shuffle

  3. Carioca

  4. Sprinting

  5. *10m broad jumps*

WOD

5 rounds of:

3 minute cardio movement (members choice)

30 TRX/ring rows (horizontal body position)

Ray Traitz
1/1 Wednesday

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)

Partner WOD

20 minute TAG

15 DU or 25 singles unders

50m shuttle run

6 V ups

3 wall climbs

8 KB goblet squats

10 KBS

Ray Traitz