Warm Up 

Agility complex

*Coach's choice run*

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

4 minute AMRAP

30 high knees

10 heavy banded rotations R/L

*3 minute rest period

Game:

4 minute AMRAP

Run/ prisoner step ups/ step ups

*3 minute rest period

Cash out:

4 minute AMRAP

5 burpees

20 DU or 35 taps

On September 20th, I will walk in Belmar, NJ for the Out of the Darkness Community Walk, joining thousands across the country to prevent suicide and bring hope to those affected by it.

This cause is deeply personal to me. I’ve endured some of the darkest seasons of my life — losing my business, my home, my marriage, and being separated from my children. I’ve fought silent battles with disordered eating, crushing financial stress, and the grief of losing my father — all while feeling the weight of loneliness pressing down on me.

And yet, I’m still here. I’ve learned that healing and strength come from connection, open conversation, movement, nutrition, and the relentless courage to keep going. 

Dwelling on the past doesn’t bring growth — but hope, action, and support do.

That’s why on September 20th, I won’t just walk 3 miles.

🇺🇸 I will carry the American flag.

🏋🏽 I will wear a 45 pound weighted vest.

🛷 I will drag a 50 pound sled — strapped to my vest to symbolize the weight we all carry.

👕 And I will wear the names of every single donor on my shirt, so none of us walks alone.

This journey is bigger than me. It’s about showing the world that no one carries the weight alone.

I’ve set a fundraising goal of $3,000 — and I’m already on my way. Together, we can get there.

👉 Please help me reach this goal by clicking the “Donate” button on this page. Every donation, no matter the size, makes a difference. Every dollar funds the American Foundation for Suicide Prevention (AFSP) — providing research, education, advocacy, and support for survivors.

And here’s how you can multiply the impact:

💚 Donate if you haven’t already.

💛 If you’ve donated, share this page with 2 friends, family members, or coworkers and ask them to join us.

💚 Donate here:  https://afspwalks.donordrive.com/participants/Coach-Ray-Traitz/donate

Thank you for your generosity, encouragement, and for walking beside me — in spirit or in person — as we fight for hope, healing, and life.

Coach Ray Traitz

Warm Up 

Band warm up #2

3 x 10 reps

1. Seated band rows

2. Banded lunge with rotation (R/L)

3. Banded standing press

4. Dynamic walk

5. Bicycles

6. Banded diagonal wood chops

7. Walking lunge with Sampson

WOD

5 rounds of:

10 push up and over SB

10 SB ground to shoulder

10 SB bent over row

10 SB SDHP

5 SB shoulder to OH

Warm up 

Body weight weight warm up #4

3x 10 reps

1. Explosive split squats (stay in split)

2. Thigh tap push-ups 

3. 3 hollow rocks + 1 v-up

4. 3 straddle reach throughs + 2 lateral lunges

5. Ring/TRX/ sheet /doorway/ band rows

6. Single leg DL (5R/5L)

WOD

4 rounds of:

10 reverse lunge + rotation R/L

20 Russian twists

KB complex R/L

(5 snatch + 5 windmill)

400m run or 2 minute run

Warm up 

Body weight warm up #2

3 rounds of:

1. 10 mountain climbers

2. 10 super rocks or superman

3. 10 flutter kicks

4. 10 tucks

5. 10 explosive reverse lunges 

6. 10 lateral lunges

7. 10 ring rows/ TRX/ sheet/ bands

WOD

14x

30:30

Devils press

Burpees