Warm up
Gymnastic warm up #10
3 minutes jump rope
3x 10 reps
OHS (bar or bands)
Good mornings (bar or bands)
Strict TTB/ V- ups
Strict ring dips to true support/ feet elevated bench or box dips
Towel pull ups
Flutter kicks
WOD
3 rounds of:
3 minute run
20 hollow rocks
15 SB SDHP
Warm up
Aerobic Warm up #2
3 consecutive rounds
30 seconds no break
Prisoner step-ups
Mountain climbers or sliders
Flutter kicks
Pop squats
Butt kicks
Skater jumps
Then...
3 rounds of:
(5 steps forward and back)
Sampson
Knee hugs
Dynamic walk
Walking pigeon
WOD
🎰🃏💰 Casino Royale 💰🃏🎰
Buy in:
6 minutes of:
7 SB squats
7 push up SB drag
*2 minute rest period
Game:
6 minutes of:
7 SB shoulder to over head
10 SB bent over row
*2 minute rest period
Cash out:
6 minutes of:
7 SB good mornings
6 stationary SB lunges
Bonus
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Enhancing Fitness, Wellness, and Longevity
In the journey towards fitness, wellness, and longevity, the importance of social support cannot be overstated. Whether you’re hitting the gym, embarking on a new dietary regimen, or prioritizing mental health, having a supportive network can make all the difference. Research consistently shows that social support plays a crucial role in maintaining healthy habits and ultimately extending lifespan.
The Role of Social Support
Numerous studies have highlighted the positive impact of social support on health outcomes. From reducing stress and anxiety to boosting motivation and adherence to healthy behaviors, having a strong support system can significantly enhance overall well-being. When it comes to fitness and wellness, this support becomes particularly vital.
Fitness: Achieving Goals Together
Coach Ray Traitz, with his extensive experience in the fitness industry, understands firsthand the power of social support in achieving fitness goals. Whether it’s through group training sessions or one-on-one coaching, Traitz emphasizes the importance of accountability and encouragement from training partners. Working out with a friend or joining a fitness community not only makes exercise more enjoyable but also increases the likelihood of sticking to a consistent routine.
Traitz often advises his clients to find a training partner who shares similar goals and values. This partnership fosters a sense of camaraderie and mutual motivation, pushing each other to go the extra mile during workouts. Whether it’s cheering each other on during a challenging set or celebrating small victories together, the support of a training partner can turn fitness aspirations into tangible achievements.
Wellness: Nourishing the Body and Mind
Beyond physical fitness, social support also plays a crucial role in nurturing mental and emotional well-being. Traitz emphasizes the interconnectedness of nutrition, exercise, and mental health, recognizing the need for a holistic approach to wellness. Encouraging clients to prioritize self-care and surround themselves with positive influences, Traitz underscores the importance of addressing mental health alongside physical fitness goals.
Having a supportive network that promotes healthy eating habits and encourages stress management can significantly impact overall wellness. Whether it’s sharing nutritious meal ideas, attending wellness workshops together, or simply lending a listening ear during challenging times, the support of friends, family, or a coach like Traitz can make navigating life’s ups and downs much more manageable.
Longevity: Thriving Together
As we strive to lead long, fulfilling lives, cultivating meaningful connections and fostering social support become essential ingredients for longevity. Coach Ray Traitz emphasizes the transformative power of community and encourages his clients to prioritize building strong support systems. By surrounding ourselves with individuals who uplift and inspire us, we not only enhance our quality of life but also increase our chances of living healthier, happier, and longer.
In conclusion, the journey toward fitness, wellness, and longevity is not a solitary endeavor. It’s a collective pursuit fueled by the support, encouragement, and camaraderie of those around us. With Coach Ray Traitz’s guidance and the power of social support, we can embark on this journey with confidence, knowing that we have a team cheering us on every step of the way.
Contact Coach Ray Traitz today to make a change in your life, fitness, and nutrition!
amrapfitness@hotmail.com
Warm Up
Combo activation #4
*Coach's choice cardio movement
5 OHS with band 5 second pause
10m OH duck walk with band
5 straddle lateral lunges + walkout + push up
10m walking pigeon
Single leg deadlift 5R/5L
15 hitchhikers
10m Sampson stretch + lizard + rotation
Partner WOD
25 minute ping pong
5 prisoner step ups
20 DU or 30 single unders
5 prisoner step ups
8 mountain climbers
5 prisoner step ups
5 box jumps
