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


Doubled over(Time)

W.O.D
75 KBS 70/55
75 double unders
75 push-ups
75 double unders
Then
10 Curtis P’s 135/95 Curtis P=1 hang squat clean- 1 front lunge right-1 front lunge left-1 push press

Modified-see coach for loads

If you can not hit double unders you have to do a 3-1 scale. That means 225 single unders!

Finisher
s/a chest stretch 30 sec per side arm circles 30 forward and back parallel arm stretch 30 sec per Partner chest stretch 30 sec

WOD ( workout of the day) Distinct Crossfit. com


Nowletmeseeudoit(Time)
Start up
10 walking lateral lunge
10 hip/glute raises
10 scissors(over under
10 plank to bridge

800m run for time

W.O.D
5rds
5 thrusters 95/65
15 double unders

Rest 3 mins

Amrap 3
10 box jumps 24/20
1 rope climb

Deadlift OTM 5
2 TnG 80% 1rm

Skill(5mins)
Handstand progressions using wall or freestanding based on skill level.

Finisher
Tabata L hang

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


Back on the grind(Rounds)
Start up
3rds
1 Forward run backward run length of gym
1 bear crawl down side shuffle back length of gym
100m row

Strength
3×3 Deadlift (Pull your chart, if you don’t have one see a coach)

W.O.D
Amrap 12
8 Wallballs 20/14
8 Hang Power Cleans 155/105
8 Burpees
2 tire flips big/small

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


Ground and pound(Time)

Start up
3 rds
10 pvc good mornings
20 Heels to rear length of gym

PVC Deadlift and Powerclean review

Strength
Deadlift 3×5(refer to your chart for weights and reps)

Amrap 6
Team sled push
20 meters per person

W.O.D
Emom 10
3 power cleans 95/65 65/45
2 front squats
1 thruster

The finisher
For time
25 Kettlebell swings 70/55 55/35
25 Bicycles

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


Jelly(Time)
Start up
5rds
30 heels to the rear
30 hip rotations
30 jax
30sec couch stretch per side

W.O.D
200m run
1 leg blaster
400m run
1 leg blaster
800m run
1 leg blaster

1 leg blaster = 20 squats 20 lunges 20 jumping lunges 10 jumping squats

Cash out
2 rds of
1 min max rep sit ups with a partner

GG mode(Time)
Same warm up as wod

GG wod 1 kbs burpees
GG wod 2 clean
GG wod 3 800m run
GG wod 4 3 rds individual 2 per for partners 10 thrusters 10 toe to bar 25 m oh walking lunge Intermediate No toe to bar

If you didn’t do wod 4 on Sat then do wod 4 followed by an 800m run 2 mins after finishing wod 4