1/10 Saturday

TEAM Saturday

Partner warm-up

MB chest pass

MB hip toss

MB sit ups

Wall ball

Skill

DB snatch

TEAM WOD

As a TEAM, complete the following:

3-minute relay

100 DB snatches

100 toes to bar

Ray Traitz
1/9 Friday

Warm up

Power jumps

Box jumps

Dips 

Wall climbs

OHS

Skill

Movement standards

WOD

“Tabata something else”

8 X Tabata

  • Pull ups

  • Push ups

  • Sit ups

  • Air squats

Ray Traitz
1/8 Thursday

Warm up

Plate pinch carry

Stone carry

Toes to bar

GHD back ext

Skill

Stone GTS

WOD

10 X tabata

  • Stone GTS

  • Double unders

Ray Traitz
1/7 Wednesday

Warm up

400m run

Dips

Negative HSPU

GHD sit ups

GHD back ext

OHS 

Skill

OHS

WOD

Complete the following:

30 OHS

600m run

30 pull-ups

Ray Traitz
1/6 Tuesday

Warm up

2-minute jump rope

Bucket full circles (3 clock and counterclockwise)

False grip ring rows

False grip pull-ups

Skill

Muscle ups

WOD

5 rounds of:

100m sprint

7 muscle-ups

Ray Traitz