Posting Topic

Starting Monday March 27th RW Functional Fitness Training Blog will be back. And posting topic about, fitness, nutrition, nutritional supplements and any and everything about been healthy.

Getting Back Started

Sorry for the long layoff. I have relocated from Greenville sc to Charlotte nc and it has been very stressful. And the stress is still growing by the day. But now it time for me to get back to been me. Starting Monday March  20th 2017 I will start back posting.

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.

WOD ( workout for the day) Distinct

It’s a jungle out there(Time)

Start up
10 PVC good mornings
10 PVC push press
10 Suicides

30 step ups 24/20 115/75
15 push press 115/75
120 m barbell carry (back)115/75 15 OHS 115/75

Back squat
2 warm up sets of 3-5 reps
10 rep back squat at 75-80% of 1rm

Snatch 6 mins
3×1 Climb to heavy

1 min max reps GHDSU

WOD ( workout of the day) Distinct

Start up
3 rds
10 hang clean PVC
10 push press PVC
10 hang snatch PVC
10 arm circles


21 hang cleans 135/95
21 hrpu
9 pull ups
15 hang snatch 135/95
15 hrpu
15 toe to bar
9 hang cleans 135/95
9 hrpu
21 pull ups
*120m front rack barbell carry 135/95
*3 front squat penalty if weight is dropped

3 rds
2 Front squat
2 Push jerk

3 rds
10 band pull a parts
10 cuff iso
10 sec parallel arm stretch

WOD (workout of the day) Distinct

Start up
Length of gym
Walking lunges
Walking knee hug
Walking heel grab
Toe walk (25 tiny steps, jog it out)
Heel walk (25 tiny steps, jog it out)
High knees
Butt kicks Karaoke w/ high knee (twice: L&R)

For time
2 mile run

Goat work Pick a weakness and make it your strength

Plank Hold