6/6 Friday

Core Warm Up 

*Coaches choice: run/row/ jump rope

Dead bug complex

Plank complex

Gymnastic isometric holds

WOD

6x

20:30

Double unders/ taps

Mountain climbers

High knees

Burpees

Ray Traitz
6/5 Thursday

KB Warm Up #2

Kettlebell complex

(Explain- one or both KBs or H2H techniques)

5 x 3 consecutive reps (hold on KB throughout the complex)

Swing/ Clean/ Clean and press/ Snatch/ *Windmill/ TGU + *arm bar

*Hold for 3 count

WOD

12 minute AMRAP

7 pull ups

14 KB press (two on one)

21 KBS

Ray Traitz
6/4 Wednesday

Warm up 

Agility Complex

*Coach's choice run*

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

WOD

🎰🃏💰 Casino Royal 💰🃏🎰

Buy in:

3 rounds of:

50 air squats

DB strict press

50m farmers walk (Left hand /Right hand)

*Rest 3 minutes

Game:

3 rounds of:

30 seated banded rows

DB thrusters

50m front rack carry (Left hand /Right hand)

*Rest 3 minutes

Cash out:

30 bicycles

10 Devil’s press

50m OH (Left hand /Right hand)

Ray Traitz
6/3 Tuesday

Sandbag Warm up #2

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

Bear hug squats

Walking knee hugs

Deadlifts

Dynamic walk

Ground  to shoulder

Toy soldiers 

Partner WOD

25 minute tag

5 SB G2S (heavy)

7 SB bear hug squats

9 SB deadlifts

100m sprint or 30 second sprint

5 burpees

Ray Traitz
6/2 Monday

Band Warm Up #2

3 x 10 reps

Seated band rows

Banded lunge with rotation (R/L)

Banded standing press

Dynamic walk

Bicycles

Walking lunge with Sampson

WOD

5 rounds of:

20 HSPU/ 20 strict press/ 30 dips (bench/box/rings)

20 TTB/ hanging knee raises/ 30 v ups

20 pistols/ 20 jumping lunges/ 30 stationary lunges

Ray Traitz