💙🧡 Walk With Me — Be On My Shirt 🧡💙

On Sept. 20th in Belmar, I’ll be walking in the Out of the Darkness Community Walk for suicide prevention. But I won’t just be walking…

🇺🇸 I’ll be carrying the American flag 🇺🇸
🏋🏽 Wearing a weighted vest 🏋🏽
🚩 And dragging a sled 🚩

💙 And every single person who donates will have their name on my shirt, walking with me the whole way 💙

This is personal for me. I’ve been through the darkness — I know what it feels like to fight when life feels impossible. And I want this walk to show that together, we can carry the weight, raise awareness, and bring hope.

I’ve set a goal of $1,500, and I need your help to get there.

👉 Donate $25 today. Be on my shirt. Be part of the fight. Be part of hope.

⬇️⬇️⬇️ Link below ⬇️⬇️⬇️

Link for donating: https://afspwalks.donordrive.com/participants/Coach-Ray-Traitz/donate

#OutOfTheDarkness  

#AFSP  

#YouMatter  

#DonateToday 

#EndSuicide 

#HopeIsReal 

#SuicidePrevention 

#BelmarNJ 

#team85 

#team85fitnessandwellness 

#amrapfitness 

#traitztraining 

#coachRayTraitz 

Warm Up 

Clean warm up #1

Band rack stretch

Banded overhead shoulder circles + band pull aparts

The bar behind neck force-extension both directions

(Add overhead if necessary)

Front squats

The clean technique (add jerk if necessary)

Hit each drill for 5 reps without taking a break:

Tall Clean High-Pull

Muscle Clean

Front Squat

Tall Clean

WOD

*Member’s choice SB/Stone/ MB/ DBs/ KBs/ Barbell)*

5 rounds of:

AHAP

5 hang power cleans

5 power jerks

5 C & J

Warm Up 

Midsection warm up #2

3x

✅ Hold the position for 30 seconds followed by 10 reps of the movement ✅

1. Tuck + 10 tucks

2. Pike + 10 v ups

3. Hollow + 10 hollow rocks

4. Straddle + 10 sit ups

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

3 minute AMRAP

5x Complex

(5 mountain climbers + 3 tucks)

10 push ups

*3 minute rest period

Game:

3 minute AMRAP

15 DU or taps

20 flutter kicks

*3 minute rest period

Cash out:

3 minute AMRAP

5x complex

(Burpee + 2 squat jumps)

5 pull ups 

Warm up 

Single Arm DB Warm Up #3

3x

1. single-arm deadlift R/L

2. steps up & back dynamic walk

3. single-arm  row R/L

4. steps up & back toy soldiers 

5. single-arm clean R/L

6. steps up & back inchworm

7. single-arm snatch R/L

8. lateral lunges each side

WOD

7 rounds of:

200m run or run 1.10 minutes

(R) 10 step up + bicep curl + OH press 

(L) 10 step up + bicep curl + OH press

(R) 10 single leg deadlift

(L) 10 single leg deadlift

Warm up 

The Complex warm up

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

3x

1. Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 

2. Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 

3. Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks) 

4. Posterior complex (5 superman/ 5 super rock/ 5 good morning)

5. Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Partner WOD

20 minute Partner Tag

5 Pull ups

5 Jump lunges

5 Devils press