Coach Ray Traitz

11/04/2025

💚 DAY 4 💚

🟢🟢 OPERATION GREEN LIGHT 🟢🟢

From Nov 4–11, we turn our homes green to honor veterans, active duty, reserves, and their families.

🟢Post your green light tonight and tag so I can share it. 🟢

🇺🇸🇺🇸 NOVEMBER is for our Veterans 🇺🇸🇺🇸

💪🏽💪🏽 Daily 75 push-ups — drop a NAME + BRANCH and I’ll dedicate a set 💪🏽💪🏽

🔴🟡 USMC Sunday Sled: 2.5 miles, 50-lb sled, & 45-lb vest — for our Marines. 🟡🔴

🎒🎒 Backpack Drive: Donate a backpack + essentials; email amrapfitness@hotmail.com or DM for drop-off 🎒🎒

💚🇺🇸 Gratitude in action. Light it green. 🇺🇸💚

🇺🇸🇺🇸🇺🇸 You serve where you stand 🇺🇸🇺🇸🇺🇸

11/03/2025

https://www.amrapfitness.com/amrapfitness-blog/114-tuesday-1

Warm up Single arm strict press OHS barbell Strict dips to true support Negative toes to bar Reverse hyper Skill Chest to bar pull ups WOD 15 minute AMRAP Farmers walk 10m- 20m-30m-40m-50m-60m… Chest to bar pull ups 10-10-10-10-10-10…

11/02/2025

Coach Ray Traitz is for HIRE...

Space is limited...

I am looking for 2 dedicated PT clients who want to make a difference in their lives.

👍🏽👍🏽 OPTIONS: online or in the Mercer county area TIME: 6 am 👍🏽👍🏽

Contact me for details...

✅✅ Check out my weekly blog post ✅✅















https://www.amrapfitness.com/amrapfitness-blog/the-silent-killer-chronic-stress-cortisol-and-how-to-reclaim-your-energy

11/02/2025

https://www.amrapfitness.com/amrapfitness-blog/the-silent-killer-chronic-stress-cortisol-and-how-to-reclaim-your-energy

“The body keeps score, and stress writes the story.” By Coach Ray Traitz | Health, Fitness & Strength Coach 📧 amrapfitness@hotmail.com Introduction: The Weight You Can’t See Stress isn’t always loud. It doesn’t always scream or show itself through chaos. Sometimes, it whispe

11/01/2025

NOVEMBER FOR VETERANS

Day 1 🇺🇸

I’m dedicating this month to the men and women who served—and to the families who carry their stories.

Daily: 25 push-ups at wake, 25 midday, 25 before bed = 75/day (2,250 this month).

Sundays: USMC Tribute Sled Drag — 2.5 miles, sled attached to my vest, flag on my shoulder.

Nov 4–11: Operation Green Light — light your porch/window green to honor veterans.

All month: Trenton Backpack Drive — new/gently used backpacks + essentials for our unhoused neighbors; I’ll deliver on Thanksgiving.

👉 Comment a veteran’s NAME + BRANCH and I’ll dedicate a push-up set to them.

👉 Donate (backpacks/essentials like socks, gloves, toiletries, hand warmers): DM me or email amrapfitness@hotmail.com for drop-off.

👉 Post your green light Nov 4–11 and tag so I can share it.

Service. Sweat. Respect. Semper Fi.

10/30/2025

https://www.amrapfitness.com/amrapfitness-blog/1031-friday

Warm up Line drills/ fast feet Broad jumps Strict pull ups Reverse hyper GHD sit ups Skill  Sled sprints Partner WOD 7 rounds of: Ping pong Sled sprint  Reverse sled drag Rest 60 seconds

10/28/2025

https://www.amrapfitness.com/amrapfitness-blog/1029-wednesday

Warm up 2 minutes of double unders Power jumps Strict pull ups Strict ring dips to true support Negative toes to bar Skill Stone ground to shoulder WOD 5 rounds of: 30 seconds max effort at each station followed by 60 seconds rest Ring dips Stone ground to shoulder Row ca