Warm Up 

Combo activation #2

1. Overhead banded circles 20 both directions

2. 10m OH duck walk

3. External rotations 20 reps

4. 10m crab walks

5. Band walks (Lateral & FWD/REV)

6. Lunge complex 5 reps each direction

Partner WOD

25 minute AMRAP

3 pull ups

6 push ups 

9 squats 

Warm Up 

Odd object shake up warm up

👉🏽With SB, DBs, KBs, Barbell, or Stone👈🏽

3x 7 - 10 reps

1. Lateral jumps over the object

2. Squats

3. *4 stationary Sampson stretch + rotation

4. Lateral jumps over the object

5. Deadlifts

6. *4 stationary dynamic stretches

7. Lateral jumps over the object

8. Ground to shoulder

9. *4 stationary inch worm + cobra stretch

WOD

3 rounds of:

4 sets of SB complex

(3 cleans + 6 shoulder to OH + 8 front squats)

1.30 minute low step up 10 to 12 inches box

Warm up 

Body weight warm up #1

3x 10 reps

1. Explosive reverse lunges (bring knee to chest)

2. Shoulder tap push-ups (cross-body)

3. 3 tucks + 1 v-up

4. 3 straddle reach throughs + inchworm

5. Ring/TRX/ sheet rows

6. Pop squats

WOD

4 rounds of:

Forward lung + bicep curl + rotation 10 R/ 10 L

Run 3:30 minutes

Push up complex 10 R/ 10 L

(2 push ups + rotation + toe touch)

I am Coach Ray Traitz, and I'm here to share valuable insights on achieving weight and body fat loss successfully.

Understanding nutrition can be challenging, especially in the hustle and bustle of American life. We're constantly on the move, facing time constraints, and bombarded with high-calorie convenience foods. Despite these challenges, it's crucial to be mindful of what we're fueling our bodies with.

Calorie trackers in the market make it convenient for everyone, eliminating the "I don't have time" excuse. Consider the time spent on your phone for various activities; reallocating some of it for self-care is a powerful choice.

To initiate change, you must genuinely commit. Are you ready to embrace change, or will you continue with complaints and excuses?

Here are three key benefits of calorie tracking, simplified for easy understanding:

1. Calories are like Fuel: Your body is a car, and calories are its fuel. To slow down (lose fat), use less fuel (calories).

2. Balancing Act: Losing fat is akin to balancing on a seesaw. Caloric intake (food) and expenditure (activity) must be in harmony. Eating more than your body uses adds weight, hindering fat loss.

3. Keep a Food Diary: Tracking calories is like maintaining a diary of your intake. Similar to checking homework, it ensures you're on the right track for fat loss.

Now, armed with the concept, choose a tracking app. Be honest; track everything consumed—foods, beverages, condiments. Every item carries caloric value.

Remember: "If you drink it or bite it, then you need to write it."

For certified nutrition coaching or weight management assistance, contact me at amrapfitness@hotmail.com.

Coach Ray Traitz 🔥🔥🐉

Warm up 

Combo activation #9

1. *With a strap/belt/band/PVC pipe/ broom stick 

2. *10 OHS with a 5 second pause

3. *10 paces (steps) OH duck walk

4. 5 downward dogs with 5 second pause (stretch shoulders and calves)

5. *10 OH lateral lunges

6. 5 inchworm + cobra with a 5 second pause

Partner WOD

Complete the following with a partner:

6x each

(4 bench/ box jump overs)

7x each

(4 step ups)

8x each 

5 mountain climbers

9x each

5 bicycles

10x each

Burpees