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)Distinct Crossfit.com


Tapped out(Reps)
Start up
3rds
3 handstands with active shoulders
9 plyo
200m run

W.O.D
EMOM 10
1 wall walk
3 Hand release push ups
5 burpees
Then on the 11th minute 400m run for time

Finisher
40 Kettlebell sit ups 20/10

WOD (workout of the day) Distinct Crossfit.com


Wheezy (Time)
Start up
5 mins quad roll(teardrop area) After 5 min clock ends
10 big swing kicks per side
800m run

W.O.D
Max reps of the following:
Row for strokes
Rope slams
Jingle jangles
V ups
Double unders

This workout is for max repetitions. Work hard on every exercise. Keep track of your reps for every movement. You will perform 5 exercises and then you will have a one minute rest(Fight gone bad clock). You will repeat this for 3 rounds. Your total reps combined will be your score.

Finisher
50 Slow bicycles

WOD (workout of the day) Distinct Crossfit.com


Peaks and valleys(Time-Rx2) Start up
Sam drill with PVC
3 rds
10 pass through
10 halo
5 overhead squat

Then 400m run

W.O.D
10 Squats
20 V-ups
30 box jumps
40 sit ups
50 double unders
40 squats
30 V-ups
20 box jumps
10 double unders

RX2 double under attempts

Cash out
Stretch

WOD(workout of the day)


Eleven(Time)
Start up
Spend 7 quality minutes Roll quads and calves Lacrosse shoulders, front and rear delt area

2 rds
10 frog jumps
10 lying med ball chest throw choose weight
10 scarecrows light weight….5’s 3’s

Strength
Push Press Deload
5reps 40% 1RM
5reps 50% 1RM
5reps 60% 1RM
W.O.D
Amrap 11
30 KBS 70/55
15 Burpees
100m run

Finisher
50 double crunch
50 slow bicycles

WOD (workout of the day) Distinct Crossfit.com


73013(Time)
Start up
5 rds
5 PVC press
5 kbs choose weight

Strength
3×3 push press Refer to your sheet for loads.

W.O.D
3 RFT
15 SDHP 95/65
15 Hrpu
15 toe 2 bar

The finisher
Stretch Lacrosse ball work 5 nins

WOD (workout of the day) Distinct Crossfit.com


Upside down you turn me(Rounds)
Start up
3 rounds
10 Ha-uge arm circle to the front & back
10 Plank to bridge
10 Rope slams

Skill Kip practice(5 mins)

Strength
3×5 Push press
@ 65% 75% 85% of 1rm established last week.

Look at your spread sheet for your weights

W.O.D
Amrap 9
3 HSPU
6 Pull-ups
9 Burpees

Finisher
Tabata plank(one leg alternate)

WOD (workout of the day) Distinct Crossfit.com


TGIF(Time)
Cash in 5 mins stretch, roll, lacrosse ball

Tabata mountain climbers

W.O.D
20/10/5
Burpees KBS 35/20
Dumbbell thruster 30/16
Jing jangs
Ground 2 Overhead 45/25
Power Cleans 95/65

Cash out Stretch