💚💛 Final-week push. 💛💚

We’re at $2,625 raised. 

If 15 people give $25 today, we hit $3,000. Your name goes on my shirt—I’ll carry it with me (flag, weight vest, sled) on Sept 20 in Belmar.

If you’ve donated, please share this with 2 coworkers/friends.

Stretch goal: Every $10 over $3,000 = 10 push-ups in a 45-lb vest at the finish line.

This Saturday, Sept. 20 in Belmar, I’ll carry the flag, wear the weight vest, drag the sled, and carry every donor name with me. Together, we’ll show that no one carries the weight alone.

👉 Donate today — link in bio.

⬇️⬇️⬇️ Link below ⬇️⬇️⬇️

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

#OutOfTheDarkness 

#AFSP  

#YouMatter  

#DonateToday 

#LinkInBio 

#EndSuicide 

#HopeIsReal 

#SuicidePrevention 

#BelmarNJ 

#amrapfitness 

#traitztraining 

#coachRayTraitz 

Warm up 

Combo activation #4

*Coach's choice cardio movement

1. 5 OHS with band 5 second pause

2. 10m OH duck walk with band

3. 5 straddle lateral lunges + walkout + push up

4. 10m walking pigeon 

5. Single leg deadlift 5R/5L

6. 15 hitchhikers

7. 10m Sampson stretch + lizard + rotation

WOD

Complete the following:

5 minutes of cardio movement (run/ row/ jump rope/ bike/ mountain climber/ step ups) 

2 Push up complex

(2x Push up + hip tap R + rotation R)

(2x Push up + hip tap L + rotation L)

2 TGU L/R

4 minutes of cardio movement (run/ row/ jump rope/ bike/ mountain climber/ step ups) 

4 Push up complex

(2x Push up + hip tap R + rotation R)

(2x Push up + hip tap L + rotation L)

2 TGU L/R

3 minutes of cardio movement (run/ row/ jump rope/ bike/ mountain climber/ step ups) 

6 Push up complex

(2x Push up + hip tap R + rotation R)

(2x Push up + hip tap L + rotation L)

2 TGU L/R

2 minutes of cardio movement (run/ row/ jump rope/ bike/ mountain climber/ step ups) 

8 Push up complex

(2x Push up + hip tap R + rotation R)

(2x Push up + hip tap L + rotation L)

2 TGU L/R

Warm up 

Barbell complex Warm Up #3

1. Deadlift

2. Back squat

3. Good morning

4. Press from behind the neck

5. Front squat

6. Press from the front

7. Thruster 

WOD

12x 

30:30

Pull ups/ Face pulls

Squat clean thrusters 

Warm Up 

Aerobic warm up #1

3 consecutive rounds

30 seconds no break

1. -Lateral jumps

2. -Skater jumps

3. -High knees

4. -Butt kicks

Then... 

3 rounds of:

(Forward and backward 5 steps)

1. -Heel walk

2. -Toe walks

3. -Dynamic walk

4. -Toy soldiers

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

10x Tabata

Jump rope (single or DU)

*3 minute rest period

Game:

10x Tabata

Complex 3 mountain climber + stand up

*3 minute rest period

Cash out:

10x tabata

Burpee