RAWFIT est. 1999 
Dynamic Strength Endurance Circuit
Dynamic Warm-ups Then: 60 seconds on Punch Pad Drills/Heavy Punch Bag Work + 6x KB TGU 24kg (3 each side) + 30 seconds of Double KB Clean 24kg+ 20x Alternate KB…
Barbell Strength Work
Dynamic Warm-up Then: Work up to Deadlift 2RM Then: Finisher – 2000m Row for Time Then: Cool down It does not have to complicated to be effective. Simple does…
Strength Endurance Friday 9-7-2010
Strength Endurance Dynamic Warm-up Then: 5x Burpees + 15 meters Bear Crawls + 50 meters Sprints + Jog back to recover 5 Rounds Then: 30 seconds Press-up + 30 seconds…
Strength Training Tuesday 25-5-2010
Strength Training Dynamic Warm-up Then: 3×10 Light Deadlift 5×5 Moderate to Heavy Deadlift Then: Kettlebells or Dumbbells Complex 5×5 of Squat Thrusters…
Saturday WOD 7-10-09
Saturday WOD 7-10-09 Dynamic Warm-up (goes without saying) Then: Squat + Ring Pull-ups 1st round 60 seconds 2nd round 45 seconds 3rd round 30 seconds 4th round 15…