RAWfitness Training Program

Datum 07-05-12 08-05-12 09-05-12 10-05-12 11-05-12 12-05-12 13-05-12 14-05-12 15-05-12 16-05-12 17-05-12 18-05-12 19-05-12 20-05-12 21-05-12 22-05-12 23-05-12 24-05-12 25-05-12 26-05-12 27-05-12 28-05-12 29-05-12 30-05-12 31-05-12 01-06-12 02-06-12 03-06-12 Dag ma di wo do vr za zo ma di wo do vr za zo ma di wo do vr za zo ma di wo do vr za zo L U MUE MUS MLE MLS L U L U 20 Minuten Main Squat Press Deadlift Push Press S 3 4 3 4 R 5 5 5 5 15 Minuten Supp A Hip Thrusters Floor Press Pistols (weighted) Chinups S 3 3 3 4 R 10 8 10 max 10 Minuten Supp B 8min AMRAP: 10 Lunges (heavy weighted), 20 Situps 8min AMRAP: 5 Strict Pullups, 10 Pushups Sliding Hamstring Curls 8min AMRAP: 10 one-arm-Kettlebell Jerk, 8 Kettlebell Pushups

Version: 1.2
S R 30 Minuten Metcon WOD MLE MUE MLS MUS

3 max

U L U L

Pullups Deadlift Push Press Squat

5 5 5 5

3 3 3 3

Toe 2 Bar (no swing) Max Box Jump Weighted (Ring) Pushups Turkish Getups

4 5 4 6

10 3 5 6

3 Rounds not for time 10 Rows, 8 Dips 3 Rounds 20 Kettlebell Swings, 20m one-Kettlebell Lunges 2 Rounds: 8 Body Row, 30sec Side Plank Left, 8 BR, 30s Side Plank Right -

MUE MLS MUS MLE

L U L U

Deadlift Pullups Overhead Squat Bench Press

4 6 5 5

4 Lunges (Farmer Walk) 4 Dips 4 Good Mornings 4

4 4 3

10 8min AMRAP 10 Drop Snatch, 20m Crab Walk (no hands) 8 8min AMRAP: 2 Rope Climbs or 10 Body Rows, 10 Pushups 8 Front Squat 3 Rounds: 5 Dips, 10 Press (15-25-35kg), 10 Pushups, 2 min Rest

MLS MUS MLE MUE

U L U L

Press Front Squat Bench Press Squat

4 3 5 3

5 Pullups (strict) 4 5 Overhead Squat 3 5 5 Cleans or Pulls or Deadlifts 4

max Floor Press 8 Hip Thrusters 3 Rounds: 5 Dips, 10 Press (15-25-35kg), 10 Pushups, 2 min Rest 5 Back Extensions

4 3 4

10 10 10

MUS MLE MUE MLS

Lower Body Upper Body Metcon Upper Body Endurance Metcon Upper Body Stamina Metcon Lower Body Endurance Metcon Lower Body Stamina