Warm up & Skill
Power clean
Push press/push jerk
Back squats
Behind the neck push press/behind the neck push jerk
WOD
Bear complex
3 power cleans
3 push press/push jerk
3 back squats
3 behind-the-neck push press/behind-the-neck push jerk
Warm up
OH duck walk
Reverse hyper
Dynamic walk
Inch worm
Skill
Back squat
WOD
1K weighted run (ball/vest/SB)
3-3-3
Back squat
Virtual | Worldwide | Coach-Led
🚀 LIVE VIRTUAL KICKOFF LECTURE
📅 Saturday, January 17th
⏰ 8:30 AM (EST)
💻 Live via Google Meet
This is your opportunity to finally break the cycle and take ownership of your health, energy, body, and discipline.
This is not a quick fix.
This is a 45-day commitment built on structure, accountability, and consistency.
You say you want results — I believe you.
But real change requires action, not comfort.
———
🚨 IMPORTANT: HOW ENTRY WORKS (READ CAREFULLY)
To secure a spot in the live kickoff lecture, a $50 commitment buy-in is required.
This buy-in:
Reserves your seat at the lecture
Grants access to live Q&A
Ensures only serious participants attend
Protects the integrity of the program
👉 At the conclusion of the lecture, those who wish to proceed into the full 45-Day Challenge will complete the remaining $150 balance.
Total Challenge Cost: $200
($50 to reserve your lecture spot + $150 to continue)
This is intentional.
People who invest — show up.
———
🧠 KICKOFF Q&A + PREP WINDOW
📅 January 19th – January 23rd
This is your time to:
Ask questions
Understand the nutrition framework
Clarify expectations
Prepare mentally and logistically
🚫 After January 23rd, no additional Q&A or individual adjustments will be provided.
———
📸 MANDATORY TRACKING (PRIVATE & CONFIDENTIAL)
📅 Due Saturday, January 24th
Before photos
Initial weigh-in
Body composition (highly recommended)
All photos and data remain 100% private and are used only for your progress tracking.
———
🏁 CHALLENGE DATES
✅ Monday, January 26th – Thursday, March 12th
📊 FINAL CHECK-IN
📅 Saturday, March 14th
After photos
Final weigh-in
Body composition
💡 Weekly weigh-ins and body comp checks are strongly encouraged.
———
✨ WHAT’S INCLUDED
✔ Nutrition education (simple, structured, effective)
✔ Weekly virtual check-ins
✔ Accountability systems
✔ Group support & communication
✔ Before & after progress tracking
✔ Coach-led guidance throughout
———
🔥 COACH RAY’S COMMITMENT
This program is independently run.
No gym affiliation. No sponsors. No shortcuts.
I’m investing my time, experience, and energy because I believe in your ability to change — but I cannot do the work for you.
You don’t need perfection.
You need honesty, consistency, and effort.
———
💡 FINAL WORD
No more:
“After this event.”
“When things calm down.”
“Next time.”
Make this the time you say yes to yourself.
👉 Reserve your lecture spot here:
🔗 https://www.amrapfitness.com/45daychallenge
You in?
Coach Ray 🔥🐉
Warm up
400m run
Dips
Pull ups
GHD sit ups
GHD back ext
OHS
Skill
HSPU
WOD
Three rounds for time:
200m MB run
20 HSPU
30 wall ball shots
Burgner warm up
Down and up
Scarecrow
Muscle snatch
Snatch grip push press
Drop
OHS
Snatch balance
Hang squat snatch
Skill
Weighted dips & Squat snatch
WOD
12 minutes to find your 3 rep max
Dips
Squat snatch