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


Diane(Time)
Start up
3rds
10 good mornings 45/35
10 push press 45/35
200m run

Skill
HSPU review
Deadlift review

W.O.D
‘Diane’
21-15-9
Dead lift 225/135
Hand Stand Push Up

Strength
Back Squat 2×2
Front Squat 2×2
Over head squat 2×2

Finisher
2 rds
20 sec standing quad stretch
20 band pull a parts Stretch

WOD (workout of the day) Distinct Crossfit.com


Mind Games(Timed)
Start Up
3rds
Complex with PVC

W.O.D
4 RFT
Barbell Complex 135/95 increase 10 pounds after 2 rounds
6 deadlifts
6 bent over row
6 hang clean
6 front squat
6 push press
6 back squats
6 push ups

Once you start your complex the bar can not be dropped through the barbell movements. For example, if you drop your bar on rep number 5, you start over on the exercise you were on. Yes back to number 1. The same applies to the push ups. Barbell complex is meant to be challenging. If you cannot do the prescribed weight(rx’d)choose a weight that is very challenging. See a coach for help with loads if you have any concerns.

Strength
3×1 Deadlift
3×1 Jerk

Finisher
3 sets of V sit max hold
20 seconds rest between sets Record longest hold

WOD ( workout of the day) Distinct Crossfit.com


12-4-13(Time)
Start up
30s Sprinters stretch L/R
10 hip rotation per side
10 swing kicks per side
10 plyo

W.O.D
40 Turkish get up 30/20
800m run

Skill
Dip drive

Strength
Push press
3-3-3-3-3 Climb

Finisher
10 band pull a parts
10 arm circles forward and back 10 cuff iso per side

WOD (workout of the day) Distinct Crossfit.com


High 5(Rounds)
Start up
3rds
10 180 jumps
30 heels to rear

1rd
1 minute max rep air squats

Strength
Box squat 3×3 heavy climbing

Front squat from floor
3×3 heavy climbing

Wod review

W.O.D
Amrap 5
5 squat clean 185/115
5 toe to bar

Rest 1 min and change weights

Amrap 5
5 hspu
5 deadlifts 225/135

Rest 1 minute

1 min max rep jingle jangles

Finisher
3rds 30 sec hip flexor ham glute stretch

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) Distinct Crossfit.com


Pretty ugly(Time)
Start up
3 back peddles forward runs
10 ground to overhead 45/25
10 sumo wide squats
Walking front kicks

Strength
Deadlift Week 7
5×75% 1RM
3×85% 1RM
Max Reps 95% 1RM

W.O.D
6 rds
3 bar muscle ups
3 dead lifts 185/115
6 power cleans 185/115
6 Kettlebell swings 70/53

Finisher
3 minutes of plank hold

WOD (workout of the day) Distinct Crossfit.com


2 w.o.d’s are better than 1(Time)

Start up
3 rds
10 wall balls choose weight
10 ball slams(same as wallball weight)

Strength
Week 6 push press Pull your chart
3×70% 1RM
3×80& 1RM
Max Reps 90% 1RM

W.O.D
3 RFT
400 m run
5 burpees
10 toe to bar

Rest 3 mins

3 RFT
10 box/bench dips
10 push ups
10 pull ups

Finisher
Roll, smash and stretch 8-10 mins