8/29 Friday

Warm Up 

Clean warm up #1

Band rack stretch

Banded overhead shoulder circles + band pull aparts

The bar behind neck force-extension both directions

(Add overhead if necessary)

Front squats

The clean technique (add jerk if necessary)

Hit each drill for 5 reps without taking a break:

Tall Clean High-Pull

Muscle Clean

Front Squat

Tall Clean

WOD

*Member’s choice SB/Stone/ MB/ DBs/ KBs/ Barbell)*

5 rounds of:

AHAP

5 hang power cleans

5 power jerks

5 C & J

Ray Traitz
8/28 Thursday

Warm Up 

Midsection warm up #2

3x

✅ Hold the position for 30 seconds followed by 10 reps of the movement ✅

  1. Tuck + 10 tucks

  2. Pike + 10 v ups

  3. Hollow + 10 hollow rocks

  4. Straddle + 10 sit ups

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

3 minute AMRAP

5x Complex

(5 mountain climbers + 3 tucks)

10 push ups

*3 minute rest period

Game:

3 minute AMRAP

15 DU or taps

20 flutter kicks

*3 minute rest period

Cash out:

3 minute AMRAP

5x complex

(Burpee + 2 squat jumps)

5 pull ups 

Ray Traitz
8/27 Wednesday

Warm up 

Single Arm DB Warm Up #3

3x

  1. single-arm deadlift R/L

  2. steps up & back dynamic walk

  3. single-arm  row R/L

  4. steps up & back toy soldiers 

  5. single-arm clean R/L

  6. steps up & back inchworm

  7. single-arm snatch R/L

  8. lateral lunges each side

WOD

7 rounds of:

200m run or run 1.10 minutes

(R) 10 step up + bicep curl + OH press 

(L) 10 step up + bicep curl + OH press

(R) 10 single leg deadlift

(L) 10 single leg deadlift

Ray Traitz
8/26 Tuesday

Warm up 

The Complex warm up

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

3x

  1. Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 

  2. Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 

  3. Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks) 

  4. Posterior complex (5 superman/ 5 super rock/ 5 good morning)

  5. Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Partner WOD

20 minute Partner Tag

5 Pull ups

5 Jump lunges

5 Devils press

Ray Traitz
8/25 Monday

Warm Up 

Wood chop warm up

3x 10 reps with a single DB/ plate MB/ KB

  1. Pop squat with a punch

  2. Wood chops/ swings

  3. Forward lunge with rotation

  4. Diagonal wood chops (R)

  5. Squat push

  6. Diagonal wood chop (L)

  7. Russian twists

WOD

3 rounds of:

75 DU or 90 taps

40 banded SDHP

30 mountain climbers

Ray Traitz