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

Warm Up 

Barbell complex warm up #1

1. Deadlift

2. Hang power clean

3. Front squat

4. Press

5. Thruster

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

(Member’s choice Heavy SB/ Barbell/DBs)

Buy in:

60 deadlifts

*3 minute rest period

Game:

45 hang power cleans 

*3 minute rest period

Cash out:

30 clean and jerk

Bonus

???

Introduction

Sunlight is a fundamental element of health, providing essential vitamin D, regulating circadian rhythms, and supporting mental well-being. Exposure to natural light plays a critical role in reducing disease risk and improving overall vitality.

Why Sunlight Matters for Longevity

1. Vitamin D Production: Supports immune function, bone health, and hormonal balance.

2. Mental Well-being: Natural light exposure improves mood and reduces stress.

3. Metabolic Regulation: Sunlight helps regulate appetite, fat metabolism, and energy levels.

Insights from Leading Scientists

1. Dr. Michael Holick (Vitamin D Researcher, Boston University)

• Bone Health: Vitamin D reduces fracture risks by enhancing calcium absorption.

• Immune Function: Sunlight-driven vitamin D boosts immune response, lowering infection rates.

• Longevity Impact: His studies show higher vitamin D levels correlate with increased lifespan.

2. Dr. Satchin Panda (Salk Institute, Circadian Rhythm Expert)

• Sleep Optimization: Sunlight exposure improves sleep quality by regulating melatonin production.

• Metabolic Health: His research links morning sunlight exposure to improved insulin sensitivity.

• Mental Performance: Sunlight enhances cognitive function and reduces neurodegenerative risk.

3. Dr. Richard Weller (Edinburgh University, Sunlight and Cardiovascular Health Expert)

• Blood Pressure Regulation: Sunlight exposure releases nitric oxide, improving heart health.

• Reduced Inflammation: His studies suggest sunlight reduces inflammatory markers.

• Enhanced Longevity: Greater sun exposure is linked to a lower risk of premature death.

Coach Ray Traitz’s Approach to Sunlight

Coach Ray encourages clients to incorporate outdoor workouts and morning sunlight exposure, resulting in improved energy levels, better sleep, and enhanced overall well-being.

Benefits of Hiring Coach Ray Traitz

Coach Ray can help:

• Develop outdoor training programs for optimal sunlight exposure.

• Guide clients on vitamin D-rich nutrition.

• Improve sleep and recovery through circadian rhythm alignment.

Contact Coach Ray Traitz Today

Maximize the health benefits of sunlight by emailing amrapfitness@hotmail.com.

Spehar

For time:
135-lb. thrusters, 100 reps
100 chest-to-bar pull-ups
Run 6 miles

Partition the thrusters, pull-ups and run as needed.

In memory of U.S. Navy Special Warfare Operator Petty Officer 2nd Class (SEAL) Nicholas Spehar.