RAW School of Fitness » WOD Tue, 18 Aug 2015 15:07:19 +0000 en-US hourly 1 http://wordpress.org/?v=4.3.1 Tuesday, Oct 29 /tuesday-oct-29/ /tuesday-oct-29/#comments Wed, 29 Oct 2014 10:53:36 +0000 /?p=4865   Warm Up Tabata Ski HopsTabata Mountain Climbers MOB: Pec RollPartner Hammy Pails/Rails S/T: Back Squat 5×3 WOD: 20X5 5 RFT 5 Floor Press (115/75) 5 Over the Bar Burpees 5 Chest to Bar Pull Ups 5 Wall Walks – chest to ground, chest to wall  

The post Tuesday, Oct 29 appeared first on RAW School of Fitness.

]]>  

Warm Up

Tabata Ski Hops
Tabata Mountain Climbers

MOB:

Pec Roll
Partner Hammy Pails/Rails

S/T:

Back Squat 5×3

WOD:

20X5
5 RFT
5 Floor Press (115/75)
5 Over the Bar Burpees
5 Chest to Bar Pull Ups
5 Wall Walks – chest to ground, chest to wall
 

The post Tuesday, Oct 29 appeared first on RAW School of Fitness.

]]> /tuesday-oct-29/feed/ 0 Thursday, October 23 /thursday-oct-23/ /thursday-oct-23/#comments Thu, 23 Oct 2014 10:18:04 +0000 /?p=4858 WU: Athletes will have 10 minutes to warm themselves up, your choice!We suggest going through the pre warmup thoroughly! MOB: hammy/butt smashfore arm smash5 min squat hold GYM: 5 Min ab variations S/T: Press 5×3 WOD: 100 times 10 RFT 10 V-Sit Twisting KB Touches (l+r=1) 10 Around the Worlds (both directions) 10 KB Swings

The post Thursday, October 23 appeared first on RAW School of Fitness.

]]>

WU:

Athletes will have 10 minutes to warm themselves up, your choice!
We suggest going through the pre warmup thoroughly!

MOB:

hammy/butt smash
fore arm smash
5 min squat hold

GYM:

5 Min ab variations

S/T:

Press
5×3

WOD:

100 times
10 RFT
10 V-Sit Twisting KB Touches (l+r=1)
10 Around the Worlds (both directions)
10 KB Swings

The post Thursday, October 23 appeared first on RAW School of Fitness.

]]> /thursday-oct-23/feed/ 0 Wednesday, October 22 /wednesday-october-22/ /wednesday-october-22/#comments Wed, 22 Oct 2014 10:29:13 +0000 /?p=4857 WU: 4 x 200 Rowrest 2 min between efforts, all out sprint, damper setting high MOB: Shoulder Sleeper StretchWeighted butterfly groin stretch (2 min +)Pigeon Pose (2 min/side) STRENGTH: Squat Snatch 5 x 2 : ~ 80% of 1RM Warm up this lift and only add weight is you are successfully catching the snacth in […]

The post Wednesday, October 22 appeared first on RAW School of Fitness.

]]>

WU:

4 x 200 Row
rest 2 min between efforts, all out sprint, damper setting high

MOB:

Shoulder Sleeper Stretch
Weighted butterfly groin stretch (2 min +)
Pigeon Pose (2 min/side)

STRENGTH:

Squat Snatch
5 x 2 : ~ 80% of 1RM
Warm up this lift and only add weight is you are successfully catching the snacth in the bottom of the squat. If it runs into a power snatch back off the weight.

WOD:

Spazz
21-15-9
Power Cleans (105/75)
Barbell Push Ups

The post Wednesday, October 22 appeared first on RAW School of Fitness.

]]> /wednesday-october-22/feed/ 0 Tuesday, October 21st /tuesday-october-21st/ /tuesday-october-21st/#comments Tue, 21 Oct 2014 15:28:06 +0000 /?p=4853 WU: Obstacle Course X3 MOB: 20m Samson – reaching up20m Samson – twisting2min/side Couch GYM: 10 Hollow Rocks10 SupermansX4 STRENGTH: Shoulder Stoning Max weight shoulder stones Left & Right WOD: Karen 150 Wall Balls for time

The post Tuesday, October 21st appeared first on RAW School of Fitness.

]]>

WU:

Obstacle Course X3

MOB:

20m Samson – reaching up
20m Samson – twisting
2min/side Couch

GYM:

10 Hollow Rocks
10 Supermans
X4

STRENGTH:

Shoulder Stoning
Max weight shoulder stones
Left & Right

WOD:

Karen
150 Wall Balls
for time

The post Tuesday, October 21st appeared first on RAW School of Fitness.

]]> /tuesday-october-21st/feed/ 0 Monday, October 20 2014 /monday-october-20-2014/ /monday-october-20-2014/#comments Mon, 20 Oct 2014 14:03:37 +0000 /?p=4850 WU: Backward Skips in 4 min Total number of backwards single skips achieved in 4 min. MOB: 90/90 sit x 2Glute rolling with LAX ballFoot rolling 2 min/footCouch Stretch 2 min/side STRENGTH: Pushpress 5X3 Work up to a heavy 3 Set, then stay there for 4 more sets of 3. 5 x 3 : 80% […]

The post Monday, October 20 2014 appeared first on RAW School of Fitness.

]]>

WU:

Backward Skips in 4 min
Total number of backwards single skips achieved in 4 min.

MOB:

90/90 sit x 2
Glute rolling with LAX ball
Foot rolling 2 min/foot
Couch Stretch 2 min/side

STRENGTH:

Pushpress 5X3
Work up to a heavy 3 Set, then stay there for 4 more sets of 3.
5 x 3 : 80% of 1 RM
KB
Between each set perform 10 Around-the-worlds each direction (53/35) and 10 KB Squat Cleans

WOD:

100m Weighted Walking Lunge
100m weighted walking lunge
(53/35)
Carry a single KB however you like, cannot touch ground except when resting

The post Monday, October 20 2014 appeared first on RAW School of Fitness.

]]> /monday-october-20-2014/feed/ 0 Friday, October 17th /friday-october-17th/ /friday-october-17th/#comments Fri, 17 Oct 2014 11:38:33 +0000 /?p=4845   WU: Animals 20m Each of:– bear crawl– ostrich walk– dog run– gecko crawl– backwards bear crawl– duck walk MOB: – Partner Shoulder Lift Offs– T-spine rollout– Couch Stretch 2 min/side GYM: Max effort Ring Dips Max Effort Strict Pullup   SKILL: Kipping – Toes to Bar, Knees to elbows, butterfly, regular etc. WOD: Afternoon […]

The post Friday, October 17th appeared first on RAW School of Fitness.

]]>  

WU:

Animals

20m Each of:
– bear crawl
– ostrich walk
– dog run
– gecko crawl
– backwards bear crawl
– duck walk

MOB:

– Partner Shoulder Lift Offs
– T-spine rollout
– Couch Stretch 2 min/side

GYM:

Max effort Ring Dips
Max Effort Strict Pullup

 

SKILL:

Kipping – Toes to Bar, Knees to elbows, butterfly, regular etc.

WOD:

Afternoon Delight
10 min AMRAP

10 Double Unders
9 Mountain Climbers (L+R = 1)
8 Air Squats
7 Sit Ups
6 Push Ups
5 Hollow Rocks
4 Walking Lunges
3 Burpees
2 HSPU
1 Rope Climb

1 round = 50

The post Friday, October 17th appeared first on RAW School of Fitness.

]]> /friday-october-17th/feed/ 0 Thursday, October 16 /wod/ /wod/#comments Thu, 16 Oct 2014 15:06:57 +0000 /?p=4827 WU: Flight SimulatorDouble Unders (~8 min)10-20-30-40-50-40-30-20-10OR if that is impossible5-10-15-20-15-10-5 MOB: 5 min plank variations If any movement becomes too difficult, switch back to regular plank. Goal is to stay in a plank for as much of the 5 min as possible. GYM: Inverse Burpee    10 attempts, OR handstand practice S/T: Squat Snatch   […]

The post Thursday, October 16 appeared first on RAW School of Fitness.

]]>

WU:

Flight Simulator
Double Unders (~8 min)
10-20-30-40-50-40-30-20-10
OR if that is impossible
5-10-15-20-15-10-5

MOB:

5 min plank variations

If any movement becomes too difficult, switch back to regular plank. Goal is to stay in a plank for as much of the 5 min as possible.

GYM:

Inverse Burpee
 
 10 attempts, OR handstand practice

S/T:

Squat Snatch
 
5 x 3 : 95/65
Warm up to this weight, go further if possible, on last set finish with max rep OHS

WOD:

“The Morning Crew”
5 RFT of:
3 Squat Cleans (155/105)
6 KB Snatch/side (53/35)
9 Sit Ups
40m Sprint
30s REST
 

The post Thursday, October 16 appeared first on RAW School of Fitness.

]]> /wod/feed/ 0 Thanksgiving WOD! /thanksgiving-wod/ /thanksgiving-wod/#comments Sat, 11 Oct 2014 13:47:57 +0000 /?p=4821 Grab a partner! “Turkey Time” 15 min AMRAP 200m run together ( = 20 pt) 5 partner push ups ( = 5 pt) 10 burpees each (1 person working at a time) ( = 20 pts) 15 Jumping air squats (performed holding hands) ( = 15 pts) 20 Mountain Climbers (L + R = 2) […]

The post Thanksgiving WOD! appeared first on RAW School of Fitness.

]]> Grab a partner!

“Turkey Time”
15 min AMRAP

200m run together ( = 20 pt)
5 partner push ups ( = 5 pt)
10 burpees each (1 person working at a time) ( = 20 pts)
15 Jumping air squats (performed holding hands) ( = 15 pts)
20 Mountain Climbers (L + R = 2) (1 person working at a time) (= 40 pts)

TOTAL ROUND = 100 pts

The post Thanksgiving WOD! appeared first on RAW School of Fitness.

]]> /thanksgiving-wod/feed/ 0 100814 /100814/ /100814/#comments Wed, 08 Oct 2014 10:48:06 +0000 /?p=4797   WU: Dot Drill Complete the Dot Drill Circuit in the following video. 5 times through each of the variations.   MOB: Foot and Calf/Achilles Smash Ankle PAILS/RAILS on box w. optional band distraction.   S/T: Bench Press Bench Press 5X3Work up to a heavy 3, then do 4 more sets.Finish with 1 extra set […]

The post 100814 appeared first on RAW School of Fitness.

]]>  

WU:

Dot Drill
Complete the Dot Drill Circuit in the following video.
5 times through each of the variations.

 

MOB:

Foot and Calf/Achilles Smash

Ankle PAILS/RAILS on box w. optional band distraction.

 

S/T:

Bench Press
Bench Press 5X3
Work up to a heavy 3, then do 4 more sets.
Finish with 1 extra set of Max Reps. Stop 1 rep before failure. Record # or reps at this weight.

 

WOD:

DU AMRAP10
AMRAP in 10mins

Double-Unders

The post 100814 appeared first on RAW School of Fitness.

]]> /100814/feed/ 0 07/10/14 /071014/ /071014/#comments Tue, 07 Oct 2014 19:29:47 +0000 /?p=4791   WU: 400m Skipping Arm Circles 5×10 Cuban Rows   MOB: Partner Shoulder LIft-offsAnkle mob: Coach’s choice.   S/T: Pushpress 5X3 Work up to a heavy 3 Set, then stay there for 4 more sets of 3.   WOD: 24X6 6 Russian KB Swings (53/35) 6 Box Jumps 6 Goblet Squats 6 KB Pushpress/arm 6 […]

The post 07/10/14 appeared first on RAW School of Fitness.

]]>  

WU:

400m Skipping Arm Circles
5×10 Cuban Rows

 

MOB:

Partner Shoulder LIft-offs
Ankle mob: Coach’s choice.

 

S/T:

Pushpress 5X3
Work up to a heavy 3 Set, then stay there for 4 more sets of 3.
 

WOD:

24X6
6 Russian KB Swings (53/35)
6 Box Jumps
6 Goblet Squats
6 KB Pushpress/arm

6 RFT

The post 07/10/14 appeared first on RAW School of Fitness.

]]> /071014/feed/ 0