New Website coming soon!!!! RW100FITNESS


Online Personal Training Program

I will provide a comprehensive plan for each person specifically based on your fitness goals. You will be provided with a web-based platform where I get to structure your weekly functional workouts. If you are looking to lose weight or just live a healthier lifestyle. I can structure something specific for you no matter what your fitness level or goal.

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WOD(workout of the day) Distinct Crossfit.com


Something to think about….(Time)
Start up
100 single unders
50 double under or attempts
50 frog jumps

W.O.D
5 RFT
15 SDHP 95/65
40m waiters carry 45/25(length of gym) *Walk 20m then switch arms
20 jumping lunge

Finisher
2 min per side Lax ball shoulder mobility
100 abs of choice

WOD (workout of the day) Distinct Crossfit.com


easy doesn’t do it(Time)
Start up
3rds
10 good mornings 45/35
10 pass through
10 active shoulder handstands(3 sec hold)

W.O.D
Amrap 12
3 ohs from floor 135/75
10 hrpu

Strength
Box Squat
5×3 work up to heavy

Finisher
15 Glute ham raise
60 sec L hang

WOD (workout of the day) Distinct Crossfit.com


Deuces wild(Time)
Start up
The Burgner warm up 3 reps of the following sequence 3x with PVC
1. Down and up(dip drive)
2 Elbows high and wide
3. Muscle snatch
4. Snatch lands
5. Snatch drops
6 Hang power snatch

Strength/skill
Snatch complex
Emom 10 across 95/65
2 power snatch
1 squat snatch

W.O.D
‘Helen’
3RFT
400m run
21 kbs 53/35
12 pull ups

Rest 3 min

3RFT
10 Burpees
10 SDHP 95/65
10 sit-ups

Finisher
10 arm circles
15’sec parallel arm stretch per
20 ballistics
25 band pull a parts
30 sec overhead stretch

WOD (workout of the day) Distinct Crossfit.com


Happy 4th @home wod(Time)
Warm up
3 rds
10 jax
10 lunges
10 ballistics

W.O.D
5 rounds
5 jing jangs
10 squat
15 sit-ups

Cash out
50 bicycles

Happy 4th(Time)
Warm up
3 rds 10 jax
10 lunges
10 ballistics

W.O.D
7rds
4 Power clean
17 Push ups

Then
76 Wall balls
237 Single unders

Cash out
50 bicycles

WOD (workout of the day) Distinct Crossfit.com


Wod time is it?(Reps)
Start up
2 rounds
400 m light run
20 double unders

8 min mobility
Lacrosse, roll, use band to treat sore muscles

W.O.D
Amrap 7 Affiliate league
WOD 3,6,9 ladder
Hrpu
Snatch 75/55
Squat

Increase every round by 3 reps until time expires

Cashout
Tabata temper tantrum