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.
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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.
Merry Christmas to all.
WOD ( workout for the day) Distinct Crossfit.com
It’s a jungle out there(Time)
Start up
10 PVC good mornings
10 PVC push press
10 PVC OHS
10 Suicides
W.O.D
2rds
15 HSPU
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
Finisher
1 min max reps GHDSU
WOD ( workout of the day) Distinct Crossfit.com
Wodevil(Time)
Start up
3 rds
10 hang clean PVC
10 push press PVC
10 hang snatch PVC
10 arm circles
200m
W.O.D
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
complex
2 Front squat
2 Push jerk
Climb
Finisher
3 rds
10 band pull a parts
10 cuff iso
10 sec parallel arm stretch
WOD (workout of the day) Distinct Crossfit.com
TWOrking(Time)
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)
W.O.D
For time
2 mile run
Goat work Pick a weakness and make it your strength
Finisher
3x1min
Plank Hold
WOD (workout of the day) Distinct Crossfit
Goodness gracious(Time)
Start up
3 rds
10 pvc cleans
10 pvc jerks
10 pvc clean and jerk
Strength
Week 8 Work up to 1 rep max Push press
W.O.D
Grace
30 reps of clean and jerk for time 135/95
Rest 5 mins
30 pull-ups for time
Finisher
Roll out with lacrosse ball or roller
50 temper tantrums
WOD (workout of the day)
Warmup
Jumprope 5 min
Couch Stretch 1 min per side
Butterfly Stretch 15 sec hold
Good Morning 15 sec hold
Strength
Front Squat 5×2
WOD
5RFT
5 Manmakers #20/10
5 Wall Walks
10 Superman
Cash Out
50 Rocky Solo
WOD (workout of the day)
Warmup
2rds
10 Arm Circles F2B
10 PVC Push Press
10 Hip Rotation 5 ea side
10 Swing Kicks 5 es.side
10 Walking Lunge
WOD
AMRAP 12 mins
50M Sprint
10 Ball Squats
10 DB Push Press
10 Mountains Climber
Cash Out
Tabata Plank
