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.

Advertisements

WOD(workout of the day) Distinct Crossfit.com


13114(Time)
Start up
3rds
20 bicycles
20 walking side lunge
20 hip rotations

W.O.D
For time
100 box jumps
75 russian kettlebell swings 70/53 50 butterfly sit-up

Finisher
2rds
1 minute calf stretch per side
20 swing kicks

Roll, smash, floss(time permitting)

WOD(workout of the day) Distinct Crossfit.com


Jump jerk(Check In)
Start up
3rds
10 pass through
15 jax
20 single unders

W.O.D
Emom 16
Even-4 jerks 155/95
Odd- 10 box jumps 24/20

Strength
3×2 thruster Climb

Skill
5 mins of goat work Goat-a skill that you suck at

Finisher
Stretch, roll, smash

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

WOD (workout of the day)


Warmup
S.A.M Stretch
3rds
PVC
10 Pass Throughs
5 Halo L/R
10 OHS

Strength
A. Strict Press 3RM

B. Back Squat 3RM

WOD
21-15-9
Wall Balls #20/14
Jing Jang
Ball Slams #20/14

Cash Out
Row 50 Cal.
50 Mason Twist #20/14