1 Sep 2014

THE SEPTEMBER SCHEDULE IS OUT.. SO CHECK US OUT!!!! LOTS OF FUN CLASSES!!!

First and foremost i would like to thank EVERYONE who came out to support the ONE YEAR ANNIVERSARY OF R.A.W. LLC. We had an amazing turnout and of course THANK YOU FOR YOUR CONTRIBUTIONS TO THE “TAUNTON
22 Jun 2014

6.22.14

ME Strength Bench Press (Standard) Find 1-3rm for the day 7-10 working sets   Strength and Conditioning 5 Rounds 7 Strict Pull Ups 14 Thrusters (95/65) 21 Kettlebell Swings
22 Jun 2014

6.21.14

Olympic Lifting Power Clean Find 3 Rep Max *Not Touch and Go *Reset Each Rep   Metcon A 3 Rounds AMRAP 3 3 Power Cleans @ 70% above 3 Burpees *1 minute rest between each round* Metcon
22 Jun 2014

6.20.14

DE Strength Close Grip Bench Press Every :30 for 4.5 minutes (9 Sets) 3 Reps @ 50-60%   Conditioning 18-15-12-9-6-3 Clapping Push Up Shoulder 2 Overhead (95/65) Toes 2 Bar
22 Jun 2014

6.19.14

DE Strength Wide Stance Box Squat Every 30 Seconds for 6 Minutes (12 Sets) 2 Wide Stance box Squats @85%   Conditioning EMOM 14 Even 10-20 Wall Balls Odd 100-200m Sprint
19 Jun 2014

6.19.14

Dynamic Effort Wide Stance Box Squats 2 reps @80-85% Every :30 for 6 Minutes EMOM 14 10-20 Wall Balls 100-200m Sprint *You pick the amount of Wall Balls, and distance on the sprint suited to your ability
18 Jun 2014

6.18.14

Strength Floor Press 1-3RMĀ  7-10 Sets   Conditioning 4 Rounds 25 Burpees 25 Pull ups (sub ring rows/ banded pull ups)   Extra Credit Super Set A. 3x ME Hollow Rock B. 3x ME L Sit (hanging,
17 Jun 2014

6.17.14

Awesome work today fellas and lady fellas!!!! There is nothing like capping the day off (a beautiful one might I add) with a great workout! Numbers were great!!!! It’s always for fun coaching a class full of
16 Jun 2014

6.16.14

Strength Wide Stance Box Squat *Work up to 1-3RM *Set box (plates, bench etc.) to parallel *7-10 Sets   Threshold Work 5 RoundsĀ  3 min on/ 2 min off 200m run/250 row (SPRINT!!!!!) 7 Front Squats (
16 Jun 2014

6.14.14

Warm Up 500m Row 100m <80% 100m <90% 100m @ 100%   Endurance 10x 100m Row :30 Rest   30 Minute Cap 5 Rounds 400m Run 15 Overhead Squats (95/65) 30 Box Jumps (24/20)