RAWFIT est. 1999 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…
HIIT METCON Training Monday 13th September 2010
Dynamic Warm-up Then: Press-ups + Plank + Mountain Climbers + Squats + Boot Strappers + Pike Press-ups+ Sprinters Lunges + Dead Cockroach + Rest Complete 3 rounds…
Friday Mayhem 10th of September
KB Warm-up Then: 20x Cleans 20x Jerks 20x Cleans and Jerks 20x Single Arm Pistols (10 each leg) 3 rounds – no rest Then: 3 minutes total rest after the 3rd…
Wednesday MetCon Workout 8th September 2010
“What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and…
Strength Training Tuesday 7th September 2010
“I have never met a truly strong person who didn’t have self-respect. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst…
Bodyweight Interval Training Monday 6th September 2010
“The Warrior is a dying breed. My Definition of a Warrior is not just one who is face with struggle, but also one who overcomes and conquers his obstacles…
Back Workout Saturday 4th September 2010
3×10 Wide legged Deadlifts 3×10 Deadlits Then: 5×3 Deadlifts 70%max 3×2 Deadlifts 80%max 3×1 Deadlifts 95%max Rest between 45-90 seconds…
MetCon Workout Friday 3rd September 2010
Dynamic Mobility Warm-up Then: Indian Clubbell 20x Double Handed Swings + 10x Swings & Squats + 20x Single Arm Armpit Swings + 20x Gamma Cast Left + 20x Gamma…
Give it a Name Workout Wednesday 1st September 2010
Give it a Name… I am not a marketer. Today’s training session is basically circuit training/metabolic conditioning training/interval training/well whatever…
Metcon Monday 23-8-2010
Dynamic Warm-up Then: KB Swings + KB Squats + KB OH Press + Ab-wheel roll out + Press ups + Resistance Band Bent Over Row 4 rounds 45 seconds 15 seconds rest Then:…
Extreme Cardio Conditioning - Combat Athletes Friday 13-8-2010
“Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.” Brian Tracy Dynamic…
Power Out Thursday 12-8-2010
In physics, power is the rate at which work is performed or energy is converted If ΔW is the amount of work performed during a period of time of duration…
Upper Body Strength Training Saturday 7-8-2010
Mobility Warm-up Then: 3×6/8 Swiss Ball Single Arm DB/KB Chest Press 3×6/8 Swiss Ball Single Arm DB/KB Incline Chest Press 2×10 DB Press-up to Gladiator…
Met Con Workout Sunday 18-7-2010
Met Con = Metabolic Conditioning Metabolic Conditioning is – increasing the condition of muscle use by improving the efficiency of the metabolic pathways.…
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…