7/5 Friday

Warm Up 

Core warm up

*Coaches choice: run/row/ jump rope

  1. Dead bug complex

  1. Plank complex

  1. Gymnastic isometric holds

WOD

3 rounds of:

50 single unders (jump rope)

5 reps, 5 mountain climber + stand up

5 burpees

5 reps, 5 mountain climber + stand up

2 minute run

Ray Traitz
7/4 Thursday

Warm Up 

Combo activation #4

*Coach's choice cardio movement

  1. 5 OHS with band 5 second pause

  2. 10m OH duck walk with band

  3. 5 straddle lateral lunges + walkout + push up

  4. 10m walking pigeon 

  5. Single leg deadlift 5R/5L

  6. 15 hitchhikers

  7. 10m Sampson stretch + lizard + rotation

WOD

5 rounds of:

14 single arm overhead lunges (left)

14 DB snatch (left)

14 single arm overhead lunges (right)

14 DB snatch (right)

Ray Traitz
7/3 Wednesday

Warm up 

Agility complex

*Coach's choice cardio/ 3 minutes*

2 rounds of:

5m - 10m - 15m

  1. Forward/ backward

  2. Shuffle

  3. Carioca

  4. Sprinting

Partner WOD

🎰🃏💰 Casino Royale 💰🃏🎰

(One work one rest)

Buy in:

7x 

30:30

Pull ups/ ring or TRX rows/ Standing band rows

*2 minute rest period

Game:

7x 

30:30

Plank up downs

*2 minute rest period

Cash out:

7x 

30:30

Bicycles

*2 minute rest period

Bonus

7x 

30:30

Jump lunges

Ray Traitz
7/2 Tuesday

Warm Up 

Combo activation #3

  1. Overhead banded pull aparts 20 reps

  2. 10m OH duck walk

  3. Toy soldiers 10m

  4. Band pull aparts 20 reps

  5. Walking lunge with Sampson followed by a broad jump 15m

  6. Inch worm with push up 10m 

  7. Band walks (Lateral)

  8. Shuttle run 50m x2

WOD

3 rounds of:

20 SB bent over rows

10 SB push up drag

10 SB dips (SB on lap)

20 anchored SB sit ups

Ray Traitz