9/13 Friday

Warm Up 

Core warm up

*Coaches choice: run/row/ jump rope

  1. Dead bug complex

  1. Plank complex

  1. Gymnastic isometric holds

Partner WOD

20 minute ping pong

7 pull up/ 12 face pulls

7 crab toe touches

7 hollow rocks

7 jump lunges

Ray Traitz
9/12 Thursday

Warm Up 

Combo Activation #12

3x

30 seconds Sampson stretch each side 

6 inchworm + push up + toe tap + shoulder tap

10 band archers 

10 alternating v ups

10 banded good mornings

12 feet L/R lateral band walks

20 hitchhikers

WOD

Complete the following:

50ft SB overhead carry

20 SB ground to overhead 

100 ft SB overhead carry

15 SB ground to overhead

150 ft SB overhead carry

10 SB ground to overhead

200 ft SB overhead carry

5 SB ground to overhead

250 ft SB overhead carry

Ray Traitz
9/11 Wednesday

Warm up 

Dumbbell complex warm up #3

3x 

  1. Single leg deadlifts

  2. Alt press 

  3. Alt bent over row

  4. Reverse lunge + rotation

  5. Windmill (3 on each side)

  6. TGU (3 on each side)

WOD

5 rounds of:

10 ALT DB snatches

30 single unders/ 15 DU

10 burpees

10 dips

Ray Traitz
9/10 Tuesday

Warm up 

Dumbbell complex warm up #1

3x

  1. Deadlift

  2. Hang power clean

  3. Front squat

  4. Press

  5. Thruster

WOD

3 rounds of:

2 minute DB run

7 reps DB complex (2 renegade row/4 push up/2 renegade row/ stand/ reverse lunge each leg)

Ray Traitz