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 ANIMAL SHELTER". We have dog food, cat food, blankets and more and we will be collecting more donations through Wednesday September 3rd. The NEW FALL SCHEDULE IS OUT!!! please take note of the changes and Let us all welcome Sean McCarty and Brian Demello on board as two of our newest trai...
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
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 B AMRAP 7 3 Clean and Jerks 135/95 3 Toes 2 Bar 6 Clean and Jerks 6 Toes to Bar 9... 9.. etc
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
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
Strength Floor Press 1-3RM 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, kettlebell, boxes, etc.)
Strength/Skill Jerk Balances 7x3 *Focusing on quick split of the feet and getting deep on the lunge portion of the jerk. Metcon 1-2-3-4-5-6-7-8-9-10 Clean and Jerk (115/75 200m run
Strength ME: 7-10 Sets to work up to: 1-3RM Sumo Deadlift 21-18-15-12-9-6-3 Deadlift (155/105) 3-6-9-12-15-18-21 Burpee
10-9-8-7-6-5-4-3-2-1 Deadlift @ 1.5 times Body Weight Bench Press @ Body Weight Power Cleans @ .75 Body Weight
Strength DE Close Grip Bench Press 9x3 @ 50-60% 1RM Bench Press Perform Each Set on the 30 Seconds 8 Rounds ME Push Ups ME Pull Ups
- Recover Fully After Each Round
- Be as consistent across the board as possible
Strength DE Wide Stance Box Squat 12x2 @ 75% 2 Reps Every 30 seconds for 6 Minutes Teams of 2 Amrap 20 200m Med Ball Run 15 Med Ball Sit Ups
- One Person Works at time
- 7 Burpee Penalty if Ball is dropped.
PLEASE JUST ME IN WELCOMING ANN DUHAIME FOR A "FREE" YOGA DEMO ON THURSDAY JANUARY 9TH AT 6:30 PM PLEASE CALL FOR MORE INFORMATION 508 954 2340
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 * The amount stays the same through the entire workout * If you fail to stay within the time restraints you must fully recover and start the workout over *The Goal is to have the wall balls unbroken each set
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 positive energy rather than coaching a couple individuals (still with plenty of energy). Positivity is contagious, and its always more fun working out with your peers rather than by yourself. Updates for the Upcoming week WEDNESDAY June 18,2014 Will be the start of the first kids agility clinic! It wi...
Strength Wide Stance Box Squat *Work up to 1-3RM *Set box (plates, bench etc.) to parallel *7-10 Sets Threshold Work 5 Rounds 3 min on/ 2 min off 200m run/250 row (SPRINT!!!!!) 7 Front Squats ( 155/105) Kettle bell Swing (53/35) *Front Squat is taken from floor *Can Squat clean the first rep *Score is total reps of kettle bell swings *If 200m run/250 row is unattainable in :60-:75 ...
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)
DE Strength Deadlift 12x2 @ 70% Every :45 Seconds for 12 sets. **Fast, explosive reps. A. AMRAP 4 Power Cleans @ 50% 1RM ---Rest 1 Minute----- B. AMRAP 4 Front Squat -----Rest 1 Minute------ C. AMRAP 4 Squat Clean
Great work today!!! Many of you are getting much better and understanding how to utilize your hips during the Olympic lifts even when you are tired which is fantastic. To get a little off topic.... a few updates for the future. TOMORROW--- Wednesday June, 11, 2014
- Spinning with our fearless leader at 5:30
- Followed RAW Nutrition Support Group at 6:45
Skill/Strength Snatch Balances 5x5
- Focus on Speed Under the bar
- Stick landing
- Take your time coming out of the hole when you catch the weight
Strength Bench Press 1-3RM 7-10 Sets
- Start around 50% and work up to a heavy.
- 2 second pause at the bottom
- Handstand Push Ups
- Ring Dips
- Push ups
- Modify Movements as needed.
- Rep Scheme stays the same.