POST TRIFECTAS AND TRACK DAYS

THANKS TO ALL WHO PARTICIPATED IN OUR GRUELLING 11 WEEK FIGHT CAMP OF 3 DAYS OF INTENSE TRAINING  FOLLOWED BY OUR TRACK DAY. IT WAS CHALLENGING AND REALY TESTED MFA GRIT. 8-10-17 WILL MARK END OF TRIFECTAS OF PROGRAMS AND TRACK DAYS FOR THIS SUMMER ATHLETE AND MFA ELITE LEVEL SESSION. I WILL BE TAKING A MONTH OFF FROM PROGRAMMING BEFORE COMING BACK WITH OUR MFA 9-11 TRIBUTE WOD. MFA CAN TAKE TURNS WITH MONDAY AND WEDNESDAY GROUP WODS USING ANY OF OUR 500 PLUS WODS OR ANYTHING NEW. THIS WILL  LEAVE TUESDAY, THURSDAY, AND FRIDAYS FREE FOR SINGULAR OR SMALLER GROUP TRAINING ON SPECIFICS UNIQUE TO EACH MFA FITNESS GOALS.


MFA TRACK DAYS

MFA WILL BE PUTTING IN WORK ON THURSDAYS AT SEQUOIA MIDDLE SCHOOLS TRACK. WE WILL MEET AT EVERYDAY AT USUAL TIMES FOR WARM UP BEFORE HEADING OVER FOR CUSTOM TRACK INSPIRED WODS.


6-8-17 
(6) 4X100 RELAYS
6-15-17
(8-12) 80-90% STRAIGHTS JOG CORNERS MIKE DOLL PROGRAM
6-22-17
20 MINUTE OBSTACLE COURSE
6-29-17 
KP PROGRAM ASSIGNED MINUTE IS....
0:00 200M
2:00 400M
5:00 200M
7:00 800M
12:00 200M
14:00 400M
EACH RUN IS A RACE, RECOVER BEFORE NEXT ASSIGNED MINUTE

7-6-17
OBSTACLE COURSE (PART OF HOLIDAY WEEK) 
7-13-17
CAROLINE FORSETH PROGRAM 5-4-3-2-1
5 MINUTE JOG TO SEQUOIA 1 MINUTE 85% PLUS RUN
4 MINUTE JOG 1 MINUTE 85% PLUS RUN
3 MINUTE JOG 1 MINUTE 85% PLUS RUN
2 MINUTE JOG 1 MINUTE 85% PLUS RUN
1 MINUTE JOG 1 MINUTE 85% PLUS RUN
WALK BACK FROM SEQUOIA
7-20-17
OBSTACLE COURSE WITH KP INSPIRED MEDICINE BALL AND INDIAN RUNS
7-27-17
KP PROGRAM WHERE ASSIGNED MINUTE IS....
0:00 200M
2:00 400M
5:00 200M
7:00 800M
12:00 200M
14:00 400M
EACH RUN IS A RACE, RECOVER BEFORE NEXT ASSIGNED MINUTE

8-3-17
CAROLINE FORSETH PROGRAM 5-4-3-2-1
5 MINUTE JOG TO SEQUOIA 1 MINUTE 85% PLUS RUN
4 MINUTE JOG 1 MINUTE 85% PLUS RUN
3 MINUTE JOG 1 MINUTE 85% PLUS RUN
2 MINUTE JOG 1 MINUTE 85% PLUS RUN
1 MINUTE JOG 1 MINUTE 85% PLUS RUN
WALK BACK FROM SEQUOIA

8-10-17
TBD...
THE SELECT FEW SOLDIERS INTOLERANCE TO PAIN, HEAT, AND FATIGUE WHO HAVE SHOWN DEDICTION AND ADVERSITY WITH THEIR ATTENDENCE CAN VOTE ON WHAT LAST RUN OF SUMMER TRAINING WILL BE AND WE WILL ACCOMODATE....

NOTE
THIS WILL CONLCUDE SUMMER ATHLETE TRAINING AND MFA TRACK DAYS. MUCH CREDIT TO THOSE WHO PARTICIPATED, ESPECIALY CONSIDERING WEEKS TOLL FROM THE TRIFECTAS OF PROGRAMMING BEFOREHAND AND THE HEAT. YOUR ATTENDENCE DURING THIS SPOKE VOLUMES ABOUT YOUR MENTAL AND PHYSICAL TOUGHNESS. THANKS.  


8-7-17. 8-8-17 & 8-9-17

8-7-17

22 MINUTE AMRAP
8 WALL BALL LUNGES ALTERNATING EACH SIDE 16 TOTAL
8 TOE TO BARS
8 LUNGES WITH DB FLYS
8 THRUSTERS SAME DB FROM ABOVE
32 FULL SIT UPS





8-8-17 REMIX OF 7-18-17


20 MINUTE AMRAP
3 CHEST TO CHEST WALL CLIMBS
5 PULL UPS
5 PUSH UP TO CRAB WALK POSITION
5 BOX JUMP
5 KB SWING 
3 STAIR RUNS



8-9-17 REVISIT OF 6-28-17

BUY IN 30 GHD SIT UPS

30 SNATCH
30 CLEANS
30 DEADLIFT

3-3-3 100M (MIX UP OR ANY ORDER OF 3 X 100M SLED, 3 X 100M FARMERS CARRY, 3 X3100M SPRINT)
BUY OUT 30 GHD SIT UPS


NOTE
THIS WILL CONCLUDE MFA SUMMER ATHLETE TRAINING AND TRIFECTAS OF PROGRAMMING. MUCH CREDIT TO THOSE WHO PARTICIPATED IN THIS CHALLNEGING AND PRODUCTIVE FORMAT AS NOT ONLY DID IT TAX ALL MUSLCES BY END OF THREE DAY, IT ALSO CHALLENGED YOUR ABILLITY TO GRIND OUT THROUGH THE SORENESS AND FATIGUE . THANKS. 

7-31-17, 8-1-17 & 8-2-17

7-31-17 REVISIT OF 6-21-17

20 MINUTE AMRAP 
8 DEADLIFT (BAR, DB, KB OR HEX BAR)
   3 STAIR RUNS
   30 SECOND PLANK
3 SLED ACROSS ARENA
   3 STAIR RUNS
   30 SECOND PLANK
8 ONE ARM DB SNATCH ALTERNATING FOR 16 TOTAL
   3 STAIR RUNS
   30 SECOND PLANK



8-1-17 REMIX OF 6-13-17

40 WALL BALL
40 BICYCLE CRUNCHES

4 SUPERSETS EACH OF BENT OVER ROWS AND TRICEP DIPS
40 BICYCLE CRUNCHES
4 SUPERSETS EACH OF CURLS AND PUSHUPS
40 BICYCLE CRUNCHES
4 SUPERSETS EACH OF PULL UPS AND LUNGES (OH, FRONT RACK, ETC)

40 BICYCLE CRUNCHES
40 WALL BALL



8-2-17 REVISIT OF 6-14-17

4X30 NEW AB SEQUENCE BUY IN

RUN LOOP

ANY ORDER
100M SPRINT
100M SLED
100M FARMERS CARRY

RUN LOOP

ANY ORDER
100M SPRINT
100M SLED
100M FARMERS CARRY

RUN LOOP

ANY ORDER
100M SPRINT
100M SLED
100M FARMERS CARRY

RUN LOOP


7-24-17, 7-25-17 & 7-26-17

7-24-17 REMIX OF 6-5-17

3 SETS WALL BALL
1 SET T2B
3 SETS DB THRUSTERS
1 SET T2B
3 SETS GOBLET SQUATS
1 SET T2B
3 SETS DB FLYS WITH LUNGES
1 SET T2B
BONUS
GO THROUGH ALL EXERCISES AGAIN 1 SET AND WORK 1 SET BETWEEN OF OPPOSITE TOE TO OPPOSITE HAND ON BAR LIKE CAMILLE LEBLANCE DOES



7-25-17 REMIX OF 6-6-17


3 SETS BURPEE PULL UPS
10 GHD
3 SETS GRAPPLERS
10 GHD
3 SETS CURLS
10 GHD
3 SETS  PUSH UP TO CRAB
10 GHD
BONUS
GO THROUGH ALL EXERCISE AGAIN 1 SET AND 5 GHD



7-26-17 REMIX OF 6-7-17

SCALE DOWN WEIGHT FROM PREVIOUS WEEKS AS VOLUME IS INCREASING
300M FARMERS CARRY (3 SETS OF 100M)
3 BACKWARDS STAIR WALKS
300M SLED PUSH (3 SETS OF 100M)
3 STAIR HOPS
300M SPRINT (3 SETS OF 100M)
3 STAIR CRAWLS

BONUS
DO 1 SET OF EACH OF THE ABOVE AGAIN (100,1,100,1,100,1)

7-17-17, 7-18-17 & 7-19-17

7-17-17


COUSINS HEATHER GUERRERO WONG AND DAVID GUERRERO WONG FROM HAWAII

AIKAU REMIX (REMIX FROM OUR 2014 AIKAU WOD)

2 ROUNDS
5 SHOUDLER TO OVERHEAD
4 OH WALKING LUNGES (SAME BAR LOAD)
46 BICYCLE CRUNCHES

2 ROUNDS OUTSIDE
100M SLED PUSH
100M FARMERS CARRY
100M SPRINT

2 ROUNDS
5 SHOULDER TO OVERHEAD
4 OH WALKING LUNGES (SAME BAR LOAD)
46 BICYCLE CRUNCHES

BONUS
2 BACKWARDS STAIR CRAWL



SOME AIKAU REMIX EXAMPLES

7-18-17

20 MINUTE AMRAP
3 CHEST TO CHEST WALL CLIMBS
5 PULL UPS
5 PUSH UP TO CRAB WALK POSITION
5 BOX JUMP
5 CLEANS 
3 STAIR RUNS

CHEST TO CHEST WALL CLIMB EXAMPLES



7-19-17

BUY IN
8 MINUTES ROW

22 MINUTE AMRAP
10 WALL BALL LUNGES
10 TOE TO BAR OR KNEE TO ELBOW
10 KB SDHP
10 3 WAY SHOULDER PLANKS
10 3 WAY DB CURLS
1 BACKWARDS STAIR WALK (LOOKING FORWARD, CHIN UP, NO HANDS)  



7-10-17, 7-11-17 & 7-12-17

7-10-17

30 WALL BALL

SUPERSET EXERCISES (LIGHT)
3 SETS OH SQUAT
3 SETS STRICT PRESS

SUPERSET EXERCISES (HEAVIER)
3 SETS FRONT SQUAT
3 SETS PUSH PRESS

SUPERSET EXERCISES (HEAVIEST)
3 SETS BACK SQUAT
3 SETS JERK OR SPLIT JERK

30 WALL BALL LUNGES

NOTES: PARTNER UP, USE PARTNER FOR REST, USE LIGHT ENOUGH WEIGHT SO RACK WONT BE NEEDED.


7-11-17

30 GHD

3 SETS OF PULL UPS / PUSH UP TO CRAB

3 SETS OF BENT OVER ROWS / OVER BAR DIPS

3 SETS OF BICEP CURLS / HEADSTAND KNEE TO ELBOW OR TOES TO GROUND

3 SETS OF SHRUGS / CORE BALL PIKES

3 SETS CLEANS / 3 SETS TOE TO BARS

30 GHD

NOTES: MANY OPTIONS HERE... ONE COULD PARTER UP AND USE PARTER FOR REST, OPTIONS TO GO AS MANY REPS AS YOU WANT EACH TIME, OPTION TO JUST SET PACE AND REPS AND GO TOP TO BOTTOM OF LIST, MFA CAN SUIT THEIR NEEDS ON THIS ONE.


7-12-17

1 LAP RUN
5 BACKWARDS STAIR CRAWLS
5 BEAR CRAWL SHUTTLES
10 CHEST TO CHEST WALL CLIMBS
5 ROPE CLIMBS
5 STAIR HOPS
1 LAP RUN

7-2-17 THRU 7-9-17

NO PROGRAMMING FOR THIS WEEK DUE TO HOLIDAY, GYM ALTERED SCHEDULE, AND PEEPS TRAVELS. FEEL FREE TO DO YOUR OWN THING, EXPERIMENT WITH NEW STUFF, WORK ON SOME WEAKNESSES, REVISIT ANY OF THE 500 WODS POSTED ON THIS SITE, OR WHATEVER ELSE YOU FEEL YOU MAY NEED TO DO TO STAY ON YOUR OWN UNIQUE PATH OF BECOMING THE MOST COMPLETE MIXED FITNESS ARTIST YOU CAN.


6-26-17. 6-27-17 & 6-28-17

6-26-17

30 FROGS AND FLYS (10-10-10...)
NEW AB SEQUENCE 4X20
30 1 ARM DB THRUSTER
NEW AB SEQUENCE 4X20 
60 WALL BALL LUNGES
NEW AB SEQUENCE 4X20
30 OTHER ARM DB THRUSTER
NEW AB SEQUENCE 4X20 
30 FROGS AND FLYS (10-10-10...)
BONUS
3 MINUTES OF HSPU PRACTICE OR BALANCE WORK






6-27-17 (REMIX OF 5-31-17)
30 PULL UPS
45 SECOND PLANK
30 PUSH UP TO CRAB POSITION
45 SECOND PLANK
30 ROWS
45 SECOND PLANK
30 DIPS
45 SECOND PLANK
30 CURLS
45 SECOND PLANK
BONUS
DO 15 REPS OF EACH EXERCISE AGAIN WITHOUT PLANKS



6-28-17

BUY IN 30 GHD SIT UPS

30 SNATCH
30 CLEANS
30 DEADLIFT
3-3-3 100M (MIX UP OR ANY ORDER OF 3 X 100M SLED, 3 X 100M FARMERS CARRY, 3 X3100M SPRINT)

BUY OUT 30 GHD SIT UPS 

6-19-17, 6-20-17 & 6-21-17

6-19-17

30 MINUTE AMRAP
5 PULL UPS
10 BALL PUSHUPS
5 CLEANS
10 EACH NEW AB SEQUENCE (4X10)
5 THREE WAY DB CURLS
10 BURPEES OR 50 DOUBLE UNDERS




6-20-17

BUY IN 50 WALL BALL

10 T2B
40 KB SWING
10 T2B
40 WALKING LUNGES WITH DB FLYS
10 T2B
40 DB THRUSTERS
10 T2B

BUY OUT 50 OH SQUATS WITH BAR (45/35/15)




6-21-17

4 ROUNDS
8 DEADLIFT (BAR, DB, KB OR HEX BAR)
   30 SECOND PLANK
   3 STAIR RUNS
3 SLED ACROSS ARENA
  30 SECOND PLANK
   3 STAIR RUNS
8 ONE ARM DB SNATCH
   30 SECOND PLANK
   3 STAIR RUNS



6-12-17, 6-13-17 & 6-14-17

6-12-17

20-30 MINUTES AMRAP
1 RUN LOOP
10 HANGING BAR AB MOVEMENT (YOUR CHOICE, T2B,  STRICT, CAMILLE LEBLANC, K2E, ETC)
8 BOX JUMP
6 GROUND TO OVERHEAD (YOUR CHOICE, DB SNATCH, CLEAN & JERK, ETC)
1 BEAR CRAWL SHUTTLE


6-13-17

50 WALL BALL
5 STAIR RUNS
50 EACH SUPERSET BENT OVER ROWS AND TRICEP DIPS
5 STAIR RUNS
50 EACH SUPERSET CURLS AND PUSHUPS
5 STAIR RUNS
50 EACH SUPERSET PULL UPS AND LUNGES (OH, FRONT RACK, ETC)



6-14-17

4X30 NEW AB SEQUENCE BUY IN

RUN LOOP

ANY ORDER
100M SPRINT
100M SLED
100M FARMERS CARRY

RUN LOOP

ANY ORDER
100M SPRINT
100M SLED
100M FARMERS CARRY

RUN LOOP

ANY ORDER
100M SPRINT
100M SLED
100M FARMERS CARRY

RUN LOOP


HAPPY 6-12 BIRTHDAY TO MIXED FITNESS ARTIST STAND OUT NICK HANKINS WHO IS CONTANTLY AT THE TOP MFA'S MOST IMPROVED LIST




6-5-17, 6-6-17 & 6-7-17

TRIFECTA CONTINUES AS WE WELCOME IN SOME OF OUR STUDENT ATHLETES FOR THIER SUMMER TRAINING

6-5-17
30 WALL BALL
10 T2B
30 DB THRUSTERS
10 T2B
30 GOBLET SQUATS
10 T2B
30 DB FLYS WITH LUNGES
10 T2B
BONUS
GO THROUGH ALL EXERCISES AGAIN 1/2 APPROACH WITH 15 REPS AND SUB 10 T2B FOR OPPOSITE TOE TO OPPOSITE HAND ON BAR LIKE CAMILLE LEBLANCE DOES


6-6-17
30 BURPEE PULL UPS
10 GHD
30 ROPE GRAPPLERS
10 GHD
30 DB CURLS
10 GHD
30 PUSH UP TO CRAB
10 GHD
BONUS
GO THROUGH ALL EXERCISE AGAIN 1/2 APPROACH WITH 15 REPS AND 5 GHD


6-7-17
400M FARMERS CARRY (4 SETS OF 100M)
4 BACKWARDS STAIR WALKS
400M SLED PUSH (4 SETS OF 100M)
4 STAIR HOPS
400M SPRINT (4 SETS OF 100M)
4 STAIR CRAWLS
BONUS
DO 1 SET OF EACH OF THE ABOVE AGAIN (100,1,100,1,100,1)


5-30-17, 5-31-17 & 6-1-17

WITH MEMORIAL DAY OFF FOR MFA WE GONNA SWITCH IT UP THIS WEEK AND HAVE 3 DAYS IN A ROW.

TUESDAY, WEDNESDAY, AND THURSDAY WILL ALL BE SIMILAR FORMAT AND BY END OF 3 DAYS YOU WILL HAVE COVERED ALL MUSCLES, CORE, AND CARDIO.

SHOW AT 1145 DAY OF IN MFA ARENA FOR BRIEFING.

WITH THE REPS, FOR EXAMPLE THE 30'S YOU CAN DO LIGHT AND ALL 30, BREAK IT UP AND DO 3 SETS OF 10, OR GO FROM LIGHT TO HEAVY IN 6 REPS OF 5, WHATEVER YOU LIKE AND ARE FEELING.


5-30-17
30 WALL BALL
60 NEW AB SEQUENCE 4X15
30 OH LUNGES
60 NEW AB SEQUENCE 4X15
30 THRUSTERS
60 NEW AB SEQUENCE 4X15
30 BACK SQUAT
60 NEW AB SEQUENCE 4X15
30 KB SWING
60 NEW AB SEQUENCE 4X15
BONUS
DO 30 REPS OF EXERCISE OF CHOICE AND ANOTHER 60 NEW AB SEQUENCE


5-31-17
30 PULL UPS
60 SECOND PLANK
30 BALL PUSH UPS
60 SECOND PLANK
30 INVERTED ROWS
60 SECOND PLANK
30 DIPS
60 SECOND PLANK
30 CURLS
60 SECOND PLANK
BONUS
DO 30 REPS OF EXERCISE OF CHOICE AND 60 SECOND PLANK


6-1-17
30 SNATCH
60 DOUBLE UNDERS
30 CLEANS
60 DOUBLE UNDERS
30 DEADLIFT
60 DOUBLE UNDERS
30 KB HIGH PULLS
60 DOUBLE UNDERS
30 GHD SIT UPS
60 DOUBLE UNDERS
BONUS
DO 30 REPS OF EXERCISE OF CHOICE AND 60 DOUBLE UNDERS