4/3 Thursday

Sandbag Warm Up 

3x 6 reps of:

Bear hug squats

Deadlifts

Ground  to shoulder

Shoulder to overhead

Back squats

Skill

Movements and modifications 

WOD

Tabata the following:

SB squats

Rest 2 minutes 

SB G2S

Rest 2 minutes

Sit ups with SB as anchor 

Rest 2 minutes

SB deadlifts

Ray Traitz
4/2 Wednesday

Partner Warm up #6

Ping pong the following

3x 10 reps

Mountain climbers

Superman/ super rock

Flutter kicks

Planche push-ups

Ring/TRX/ doorway/ band rows

*5 reps

Right forward lunge + rotation 

Left  forward lunge + rotation 

Skill 

Movements and modifications

Partner WOD

Complete the following for time:

Split the work anyhow 

80 HSPU or Strict presses (load should be challenging/ no more that 7 reps)

100 KBS

200 DU or taps

80 TTB or v ups

100 KB SDHP

80 burpees

200 walking lunges

Ray Traitz
4/1 Tuesday

Warm up 

Combo Activation #8

3 rounds 10 reps

Lateral band walks (band on ankles)

Lateral plank walk (light band on wrists)

Wood chops or KBS (all 3 directions)

V-up (Right/ Left)

Ring /door way/ band rows

Complex- In straddle/ later lunge r/l inch worm + 2 push ups

Skill

KB complex- 2 snatch/ 2 wind mill/ 1 TGD

WOD

5 rounds of:

KB complex (L)

3x 2 snatch/ 2 wind mill/ 1 TGD

200m run

KB complex (R)

3x 2 snatch/ 2 wind mill/ 1 TGD

200m run

Ray Traitz
3/31 Monday

Gymnastics Progression Warm Up 

Round 1: Squat, push-up, sit-up, pull-up (strict), back extension

Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension

Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up

(strict), hip and back extension

Skill

Muscle ups variations

WOD

12 minute AMRAP

3 muscle up/ SUB- 10 pull ups

15 bicycles 

15 box jumps w/20” m/24”/ SUB- squat jumps 

Ray Traitz