"Santora"
Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute
U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.
💙🧡 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 ✅
Tuck + 10 tucks
Pike + 10 v ups
Hollow + 10 hollow rocks
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