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 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
15 Arm Circles F2B
10 Halo L/R
15 Side Walking Lunge
15 Butt Kicks
3rds

WOD
EMOTM 20 min
2 KB Goblet Squat #53/35
2 Reserve Walking Lunge ea leg
2 Atomic Situps

Cash Out
400M Run max effort
Rest 3 mins
400M Run max effort

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

WOD (workout of the day) edited


Warmup
10 Pass Throughs
10 Halo 5 ea side
10 Side Walking Lunge
10 Hip Rotation 5 ea side
10 Swing Kicks 5 ea side
2 rds

Skill
Med Ball Clean

WOD
AMRAP 20 min
6 Push Press #75/45
9 Med Ball Clean #20/14
12 Box Jump 24″/20″

Cash Out
20 Get Ups #10 10 ea side

WOD (workout of the day)


Warmup
1000M Row
10 Pass Throughs
5 Hip Rotation
5 Swing Kicks
Good Morning 10 sec hold

WOD
Mini Leg Blasters
10 Squats
10 Walking Lunges
10 Jump Lunges
5 Squats Jumps
20 Situps
3RFT:

Cash Out
100 MOUNTAIN Climbers

WOD (workout of the day)


Warmup
960M Run
20 Squats
20 Pushup
20 Slow Big Arm Circles ea way
10 Halo
Good Morning

WOD
200M Run
3RFT
25 KBS
25 Burpees

Cash Out
Plank 2 min

WOD (workout of the day)


Warmup
50 Cal. AD Bike or Rower
20 Pass Throughs
10 Halo ea side
15 sec hold Good Morning

Strength
A. Front Squat 3×3 heavy sets

B. Push Press 3×3 heavy sets

WOD
AMRAP 6 min
Pick weight
3 Power Clean
3 Thrusters

Cash Out
60 Side V-Ups 30 ea side

WOD (workout of the day)


Warmup
EMOTM 10 min
3 Wall Balls
3 Ball Slams

WOD
21-15-9
KBS
Burpees
Double Unders

Cash Out
20 Pass Throughs
50 Atomic Situps