RAWFIT est. 1999 Max Effort Workout Thursday 30th September 2010
Dynamic Warm-up Then: 5×3 BB Deadlifts 3×12 BB Single Straight Leg Deadlifts 3×12 BB Single Leg Step-up (one leg elevated at a time) 3×12 DB…
Group MetCon Session 29th September 2010
Met Con = Metabolic Conditioning Metabolic Conditioning is – increasing the condition of muscle use by improving the efficiency of the metabolic pathways. Strength…
Power Tuesday 28th September 2010
Mobility Warm-up using 2kg Iron Indian Clubbell Then: 60secs x Clean & Jerks 16kg Left + 5secs rest + 60secs x Clean & Jerks 16kg Right + 5secs rest +…
Body Weight MetCon Workout Monday 27th September 2010
Dynamic Warm-up Then: 5mins Round 5x Press-ups 5x Burpees 5x Squats 5x Sit-ups Work continuously until the time is up. Once 5 minutes are up move on to active rest…
Sun Tzu Art of War Part 11
THE NINE SITUATIONS 1. Sun Tzu said: The art of war recognizes nine varieties of ground: (1) Dispersive ground; (2) facile ground; (3) contentious ground; (4) open…
Saturday Strength Session 25th September 2010
Strength does not come from physical capacity. It comes from an indomitable will. Mahatma Gandhi Dynamic Warm-up Then: 5×8 DB Chest Press on Swiss ball 5×8…
Explosive Whip Smash Friday 24th September 2010
Dynamic Warm-up Then: 20x KB Snatch (10 side) + 30secs Rope Undulation + 20x KB Snatch (10 side) + 45secs Rope Undulation + 20x KB Snatch (10 side) + 60secs Rope…
Lower Body Strength Session Thursday 23rd September 2010
SMR Work Lower Body Dynamic Mobility Warm-up Then: Work up to a BB Heavy Cleans Then: 5×5 BB Deadlift 3×10/15 Single Leg Squats, Back Leg Elevated (use…
MMA Conditioning Wednesday 22nd September 2010
Dynamic Warm-up Then: Rope Undulation (seated or horse stance) + Rest 30 seconds + Medicine Ball Slam + Rest 30 seconds + Kneeling Punching on Heavy Punch bag +…
Upper Body Strength + Thai Boxing Tuesday 21st September 2010
Dynamic Upper Body Mobility Warm-up Then: 5×3 Single Arm Heavy KB Hip Elevated Chest Press (3 each arm) 5×3 Single Arm Heavy KB Chest Press (3 each arm)…
Monday MetCon Session 20th September 2010
RESULTS from the workout below Oxygen Uptake – improved Athletic Performance – improved Insulin Sensitivity – improved Resting Fat Oxidation –…
Sun Tzu Art of War Part 10
TERRAIN 1. Sun Tzu said: We may distinguish six kinds of terrain, to wit: (1) Accessible ground; (2) entangling ground; (3) temporizing ground; (4) narrow passes;…
Saturday Strength Session 18th September 2010
Dynamic Warm-up and Joint Mobility Work Then: 5×6 Single Leg Straight Deadlift Heavy (3 each on side) + 10x Low Jumping Lunges 180 degree turn (5 each side)…
Heart and Lung Training Friday 17th September 2010
I love the High Intensity Interval Training. Its never boring and you are constantly moving in an explosive manner. “Creativity and Simplicity is the key”,…
Good Morning Conditioning & Afternoon Strength 16th September 2010
Each morning when I awake, I experience again a supreme pleasure – that of being Salvador Dali. Salvador Dali Morning Session Dynamic Warm-up Then: 5x Hill…
Kettlebell METCON Wednesday 15th September
10 minutes Dynamic Mobility Warm-up 5 minutes Kettlebell Mobility work Then: Choose 12, 16, 24 or 32kg Kettlebell 5x Double hand Swing + 5x Single Arm Swing (L +…