RAWFIT est. 1999 Wednesday Workout 30-9-09
Wednesday’s workout Dynamic Warm-ups Then: Band Split Romanian Deadlift + Band Bent Over Row + Band High Pull + Band Hammer Curls + Band Squat and Over Head…
Importance of Breathing Correctly
Breath is the essence of life. Sometimes it takes slap on your ass (new born) to get you going. Here is a great video from Denis Kanygin, Technical Advisor to IKFF……
Tuesday WOD 29-9-09
Tuesday Dynamic Warm-ups Then: 10 x Mountain Climber Pull-ups + 20 x Hammer work on Tires Left & Right + 800 meters Sprint 5 rounds. Rest as and when.
Monday WOD 28-9-09
Monday Workout of the day Dynamic Warm-up Then: KB Manmaker (Clean + Front Squat + Jerk + Press up + Renegade Row + Burpees) 1 round of 1,2,3,4,5,6,7,8,9,10 reps…
Sunday WOD 27-9-09
Tabata Sunday WOD Dynamic Mobility Warm-up Then: Tabata Protocol 8 x 20 seconds work and 10 seconds rest KB Push Press Then: Wide Grip Pull-ups Then: Press-ups Then:…
Saturday 26-9-09
1 hour of Hatha Yoga Flexibility and suppleness is as important as strength and conditioning work. It should be key to add yoga of sort to your weekly sessions or…
Friday WOD 25-9-09
Friday’s Workout Dynamic Warm-up Then: 30 x KB Swing + 3 minutes Skipping + 1 minute Rest Three Rounds Then: 15x Ball Slam + 3 minutes Rope undulation + 1…
Thursday WOD 24-9-09
Thursday WOD 24-9-09 Dynamic Warm-up Then: 5 rounds to max reps of Body weight Bench Press + Pull-ups + Body weight Back Squats Then: Cool down and stretch
Wednesday WOD 23-9-09
Wednesday WOD 23-9-09 Dynamic Warm Then: Perform 1 rep every 30 seconds for 10 minutes KB Single Hand Swing + Clean + Squat + Press + Snatch Change hand. Once completed…
Tuesday 22-9-09
Tuesday WOD Dynamic Mobility Warm-up Then: 10 x Incline 80 Steps (Hill 60 Roundhay, Leeds) Sprints – Jog back to recover 5 minutes rest Then: 10 x Jump Squats…
Monday 21-9-09
Monday 21-9-09 WoD Dynamic Warm-ups Then: Body Weight exercises First timers 5 x 5 reps – Intermediates 7 x 7 reps – Advanced 10 x 10 reps Iranian Twisting…
Sunday GNR 20-9-09
Great North Run Nathan Tipple one of RAWFIT athlete going for his personal best today at the Great North Run 13 miles… Dynamic Warm-up Then: KB Swing + KB…
Friday Body Weight 18-9-09
5:50 Press-ups Pull-ups One Leg Squat Chin-ups Ring Dips Complete 50 reps in each exercise with minimal rest. This can be all in one go or break into a circuit format…
Wednesday Strength Work 16-9-09
Strength Work Dynamic Warm-up Then: 2 x 32kg Kettlebells Single handed Suitcase Deadlift (L+R) 5 rounds – 6 reps Then: 15 x Kettlebells High Pulls (L+R) +…
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…
Monday WOD 14-9-09
24kg Kettlebells Push Press 10 x 1 minute work, 1 minute rest