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


Loaded (Time)
Start up
3 rds
10 Air squats
10 Plyo jumps
20 sec band asst hamstring stretch

Strength
Week 8 Work up to 1 rep max back squat (PR bell should be busy)

W.O.D
4 rds
400m run
12 pistol squats
8 jump lunge
4 lateral bounds 36/24

Finisher
25 strict toe to bar

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


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