Warm Up 

SB warm up #5

3x

1. Walking Sampson 

2. SB deadlifts

3. Walking pigeon 

4. SB squats

5. Walking knee hugs

6. SB cleans

Partner WOD

20 minute Tag

7 v ups

7 SB cleans

7 SB shoulder to over head

Warm up 

Gymnastic warm up #9

1. 10 ring rows

2. Walking lunge complex 10m

3. 10 planche push-ups

4. Inchworm 10m

5. 10 Hollow rocks

6. Toy soldiers 10m

7. 10 Super rocks

8. Walking pigeon 10m

9. 10 single leg bridges R/L

WOD

3 rounds of:

15 dips

25 SB bent over row

50 double unders or 125 single unders

10 burpees

Coach Ray Traitz with another article on aiding you towards fitness, performance, nutrition, and longevity.

We all want results, putting effort into the gym or sport, and putting wear and tear on our bodies. However, to keep seeing results and move in a positive direction, we need to recover. Without proper self-care, we will not have the ability to work out or train toward success.

I have done years of self-experimentation in trying to be as efficient as possible in terms of seeking positive outcomes in my training. I want to share what has been and is currently working for me.

Sleep- one of the most important factors of all. This is where all the magic happens. The body uses this time to repair and restore, giving you the ability to perform optimally. A basic rule of thumb is to get between 6 to 8 hours of sleep daily.

Nutrition- here is a great analogy. If you eat junk then that’s what material your body has to repair itself. Higher-quality foods yield better and faster recovery.

NOTE: as we age as well as the more active we are, we need to increase our protein intake.

Hydration- without adequate hydration, your body will not function properly, hence hindering your recovery.

Mobility, stretching, deep tissue massage- this ties into hydration. Your muscles need to be supple and have the ability to slide and glide. If you are dehydrated, they lose that ability and stick together. If you incorporate flexibility and mobility exercises, this will aid in your overall movement and recovery. In addition, you can incorporate yoga or invest in deep-tissue sports massages.

Active recovery- these are low-intensity workouts that keep the body in motion. Some examples include hiking, sled dragging, yoga, yard work, and playing a sport.

Supplementation- this is only something you should consider once you have cleaned up your nutrition. Supplements do work; however, you need to know what works and which ones you need for your specific goals.

Sauna- this is a game-changer. If possible, sitting in the sauna for a minimum of 3 times a week for 20 minutes will help tremendously. There are several research studies on the health and longevity benefits of using a sauna.

Cold plunge- if you have the ability to submerge yourself in ice water for 5 to 10 minutes first thing in the morning, this will help you with your recovery. In addition, there are several studies on how this can improve your hormone levels if used at least 3 times a week. NOTE: do not use cold plunge immediately after training or workouts. You should wait at least a couple of hours to get the maximum benefits.

Red light therapy- I am currently researching this final point. However, it has been indicated that red light therapy aids in recovery. Here's how: by increasing ATP production, red light therapy can enhance the energy available for tissue repair and regeneration, thereby accelerating the recovery process. Red light therapy also stimulates the production of collagen, a protein essential for tissue repair and regeneration.

If you are interested in customizing these points, I suggest you contact Coach Ray Traitz for an assessment.

Coach Ray Traitz is a certified and experienced professional who will unquestionably help you reach your full potential.

Contact: amrapfitness@hotmail.com

Warm up 

KB warm up #2

Kettlebell complex

(Explain- one or both KBs or H2H techniques)

5 x 3 consecutive reps (hold on KB throughout the complex)

Swing/ Clean/ Clean and press/ Snatch/ Windmill/ TGU

WOD

Complete 5 rounds of:

3 KB complex L/R 

(3 KB snatches + 3 wind mills + 3 TGU)

1 minute 30 second run with KB

Warm Up 

Bodyweight warm up #5

3x

1. Pull ups

2. Push up toe touch

3. Multi direction lunges (5 reps each direction)

4. Russian twists 

5. Bicycles 

6. Superman

Partner WOD

Complete the following in a ping pong fashion:

2 rounds of

3 push up and overs

5 jump lunges

6 push up and overs

5 jump lunges

9 push up and overs

5 jump lunges