9/20 🇺🇸 HERO SATURDAY 🇺🇸

Scooter

On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

Ray Traitz
💚💛 Passion. Purpose. Perseverance. 💛💚

💚💛 Passion. Purpose. Perseverance. 💛💚
We’ve raised over $3,100 — but this mission doesn’t stop here. Every dollar counts. Every donation sheds more light into the darkness.

This Saturday, Sept. 20, I’ll carry the flag, the vest, the sled, and the names of every donor on my shirt. This fight is bigger than me — it’s about all of us, and it’s about hope.

👉 Donate $25 today, add your name to my shirt, and let’s keep carrying the weight together.

👉 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 

#carrytheweight

#carrytheflag

#dragthesled

Ray Traitz
9/19 Friday

Warm Up 

Barbell Complex warm Up #2

  1. Snatch grip deadlift

  2. Hang power snatch

  3. Snatch grip push press

  4. OHS

  5. Full snatch

WOD

7 rounds of:

10 OHS

10 Push press

10 SDHP

10 Thrusters

(Barbell/ Bands/ DBs/ KBs/ Backpack)

Ray Traitz
9/18 Thursday

Warm Up 

Dynamic warm up #1

*Coaches choice cardio movement*

  1. Lunge complex

  2. Inchworm

  3. Dynamic walk

  4. Toy soldiers

  5. Broad jumps

WOD

4 rounds of:

(In a weight vest or with a SB)

6 burpees

24 walking lunges

12 low step ups 12”/w 20”/m

Ray Traitz