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


K ode(Time)
Start up
4 rds
10 mountain climbers
Sprint
10 jax
Then
1 rd of
10 hip rotations per side
10 swing kicks
10 tuck jumps

Strenght
5-3-1 Back squat Refer to sheet for load and reps

W.O.D
For time
100 Squats
100m run
50 Bulgarian split squats 25 per side 60/40 kb or db
50 Butterfly sit ups
25 Front squats from floor 95/65 25 Plyo jumps

Finisher
Max plank hold
Stretch

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

WOD (workout of the day) Distinct Crossfit.com


These arms of mine……..there burninnnng (Time)
Cash in
2 rounds
10 Supermans
10 Plank 2 Bridge
10 Inchworms
20 Bicycles

W.O.D 10-9-8-7-6-5-4-3-2-1
Toe to bar
Burpee
DB push press 30/20 use kettlebells or dumbbells

If you want to make this more challenging you can use heavier dumbbells but all that is required for rx are the weights listed above.

Cash out
5 minutes of mobility work

WOD (workout of the day) Distinct Croe


Side swiped(Time)
Cash in
12 mins mobility work Roll,stretch,lacrosse ball,tiger tail,PVC,bands Use this time to focus on mobility!!!!

1 mile run
30 Lunges front rack with bar 95/55
50 Weighted step ups 24/20 box 30/20 db/kb front rack
70 Mountain climbers

Cash out
5 mins of stretching and 15 ghdsu

WOD (workout of the day) Distinct Crossfit


Gottogetonup (Time)
Part 1 of our 3 part foundations skill review
10 mins Press series
Standing press
Push press
Push jerk

Strength 3×3 heavy
Standing press

Amrap 20
5 TGU Left arm 30/20 db/kb
5 Manmakers 30/20 db/kb
5 TGU Right arm 30/20 db/kb
5 Burpees

Rest 3 mins

400m run max effort

Cashout
30 toe to bar

WOD (workout of the day) Distinct Crossfit


4-5-13(Time)
Cash in
2 rds
20 sec butterfly stretch
20 duck walks

W.O.D
5 rounds for time
10 Frog jumps
10 Walking push up
10 Mountain climbers

Open athletes
‘PreGame’ 2-3 Rounds, not for time of:
1 Power Snatch, 60% of 1RM
2 OHS, 60% of 1RM snatch
3 C2B
4 Wall Balls
5 Burpees
6 KBS, 70/53
12 Air Squats
24 Double Unders
Rest as desired between rounds.

Cash out
200 bicycles

WOD (workout of the day) Distinct Crossfit


Ten to one(Reps)
Cash in
The hill 800m
25 strict push ups

Work up to 1 rm Deadlift

Amrap 15
100 Squats
10 Muscle ups

Cash out
The hill 800m
50 figure 8 (core work)

WOD (workout of the day) Distinct Crossfit


Get It(Time)
Warm up 3 rds
5 PVC Squat snatch
10 PVC push press
15 PVC Deadlifts

Cash in
Strength
Work up to 1rm ohs

W.O.D

3RFT
10 SDHP(heavy..choose weight)
10 Goblet Squats(use same weight as sdhp)
200m run

Cashout
Rb hamstring stretch 3 sets 10 sec per side
Lacrosse mobility work 2 mins per shoulder

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