RAWFIT est. 1999 300 Burpees Challenge
Hell why not I say. My guys weren’t all too please to hear that. What were they expecting on the last session of the year. It had to be challenging. I personally…
Tabata Monday 26-7-2010
Lets start the week with a bang. One of the toughest protocol is TABATA. MORNING SESSION Mobility Warm-up Then: 15x Hills Sprints Then: Cool down EVENING SESSION…
Deck of Cards Tuesday 13-7-2010
Deck of Cards Lets get imaginative. Separate all faced cards i.e., Jacks, Queen, King, Ace and Joker. Jacks = Any Kettlebell exercise, Swing, Cleans, Clean &…
Power Training Thursday 24-6-2010
Power Training Dynamic Mobility Warm-up Then: 2×15 Cleans 2×15 Deadlifts 2×15 Power curls – kneeling to standing – supine (underhand)…
Interval Weight Training Wednesday 2-6-2010
Interval Weight Training – with Rawfit group session Dynamic Mobility Warm-up Then: 45 seconds KB Snatch per arm – aim for 12 reps per arm + 3 minutes…
Thursday WOD 22-10-09
Thursday’s workout of the day: Warm-up Then: 3×20 Deadlift 50% max Then: 10 x Deadlift 80% max + 20 x Jumping Lunges + 30 x Burpees 5 rounds Then: Cool…
Monday WOD 19-10-09
Monday 19th of October Dynamic Warm-ups 5 minutes Then: Kettlebell Swings 60 seconds + Finger Press-ups 60 seconds + Press-up Plank 60 seconds + Burpees 60 seconds…
Tuesday Tabata 15-09-09
Tuesday Session “All Tabata” Warm-up Then: Tabata Protocol 8 x 20 seconds work 10 seconds rest 1. Sprint 2. KB Swings 3. KB Front Squat 4. KB Over Head…