1/30 Friday

Partner warm up 

2 minutes jump rope

Parallette complex

  • Tuck sit

  • L-sit complex

  • Frog stand

  • Handstand

Skill

HSPU

WOD

10X reverse Tabata

  • Ring rows

  • HSPU

  • Toes to bar

  • Jump lunges

Ray Traitz
1/29 Thursday

Warm up

Reverse hyper

GHD sit ups

Sumo sled drag

Strict pull ups

Skill

Speed pulls

WOD

5 rounds of:

3 speed pulls

200m SPRINT

Rest 2 minutes

Ray Traitz
1/28 Wednesday

Warm up

400m run

Bear crawl 

Crab walk

Toes to bar

Skill

DB snatch & rope climbs

WOD

5 rounds of 30 seconds max effort followed by 1 minute rest:

  • DB snatch

  • Burpees 

  • Rope climbs

Ray Traitz
1/27 Tuesday

Warm up

Roll back to straddle (three points)

Inversion to skin the cat to lower

False grip ring rows

Super rocks

Skill

Speed dips & speed push-ups

WOD

10 X Tabata

  • Double unders

  • Speed dips

  • Burpees 

  • Speed push-ups

Ray Traitz
1/26 Monday

Warm up

Keg carry

Stone carry

Single are strict press

Reverse hyper

Skill

Football bar floor press & stone ground to shoulder

WOD

Every minute on the minute for 12 minutes

  • Odd- 3 floor press

  • Even- 3 stone G2S

Ray Traitz