RAWFIT est. 1999 Saturday 30-1-2010
Saturday 30-1-2010 Kettbells Complex Mobility warm up Then: 30x Kettlebell Swings Then: 5 minutes Kettlebell Jerks 2x24kg Then: 5 sets x 5 reps Renegade Row –…
Friday 29-1-2010
Friday 29-1-2010 YOGA — Breathing, Mobility and Suppleness training I believe that Yoga is essential in our daily training and should really focus on our BREATH,…
Thursday 28-1-2010
Thursday 28-1-2010 Strength Training Dynamic Warm Then: Barbell Squats 5×5 Floor Press 5×5 Deadlift 5×1 Neutral Grip Pull-ups 5x Failure Hanging L…
Wednesday Heart & Lung 27-1-2010
Heart & Lung Training Dynamic Mobility Warmup Then: 50x Kettlebell Swing Then: 10x Flip tyre + 20x Hammer work each side + 30x Medicine Ball Slam 3 rounds –…
Tuesday Barbell Complex 26-1-2010
Tuesday 26-1-2010 Barbell Complex Warmup Then: Power Cleans Military Press Front Squat 1 set 8 reps of each Rest for 1 minute 2 set 6 reps of each Rest for 1 minute…
Monday H.I.I.T 25-1-2010
Monday 25-1-2010 High Intensity Interval Training Warmup Then: Up-downs + Over Head Squats + Yoga Dolphin Pose/Elbow Pike Press-ups + Single legged Squats + T- Pushups…
Sunday Core Workout 24-1-2010
Sunday 24-1-2010 Core Workout Warmup with Joint Mobility Then: 3x each side Windmill 5x Overhead Squat 3x each side Bent Press 5x each side Turkish Getup 3x each…
Saturday Rest Day 23-1-2010
Saturday 23-1-2010 Rest Day – But tomorrow will start again with a powerful day. Be Great, Powerful Beyond Measure (Best Inspirational Video Ever)
Friday Kettlebell Complex 22-1-2010
Friday 22-1-2010 Kettlebell Complex Warm-up Then: Press-up + Renegade Row + Burpees + Swings + Cleans + Squat + Push Press + Snatch 3 rounds – 10 minutes per…
Thursday Power Endurance 21-1-2010
Thursday 21-1-2010 Power Endurance is the challenge of the day. Warm up with: Row 1000m Then: Row 500m under at the average pace of 1:50/500m + 10x KB/Dumbbell Thrusters…
Wednesday Circuit Training 20-1-2010
Wednesday 20-1-2010 Circuit Training Dynamic Warm-up Then: Team Work 10 Rounds of 30 seconds per exercise Team A KB Swings 16/12 RB Deadlifts KB Squats Rope Undulation…
Tuesday 19-1-2010 Strength Endurance
Tuesday 19-1-2010 Strength Endurance Dynamic Warm up and Mobility Drills Then: 30x Walking Lunges (use KB or Dumbells) Then: 4 sets x 6 Straight-leg Deadlift…
Monday 18-1-2010
Monday 4-1-2010 Circuits – Interval Training 5 minutes Dynamic Warmup Then: 5 rounds of minimal rest: 3 minutes skipping + 30 seconds burpees + 30 second press-ups…
Sunday Rest Day 17-1-2010
Today is a DAY of REST… But I’ll leave you with a following to start your week with Historic Coach Flowers pre-game speech for Leland high school before…
Saturday Rugby Conditioning 16-1-2010
Rugby Conditioning Drills 10 minutes Dynamic Mobility warm-up Then: 5x Linear Speed Drills: Single leg Hops to first cone swap leg and hop to second cone then sprint…
Friday Circuit Training 15-1-2010
Friday 15-1-2010 Circuit Training Team Work 10 Rounds of 30 seconds per exercise Team A Team B KB Swings Abdominal Plank RB Deadlifts Thrusters KB Squats Back extensions…