4-23-18

4 ROUNDS
RUN LOOP
5,10,15,20 KB SWINGS
10,20,30,40 WALKING LUNGES

NOTES
LOOP CAN BE SMALL, MEDIUM, OR LARGE. DOWHATCHALIKE.

4-18-18

RON DEMAAGD PROGRAM

4 ROUNDS
4 MIN CARDIO
4 DEADLIFT
4 CLEANS
4 FRONT SQUAT
4 OH PRESS


4-17-18

E-DUB PRODUCTIONS

20 MINUTE AMRAP
RUN SMALL LOOP
5 STRICT PULL UPS
10 SDHP
15 HR PUSH UPS
20 SIT UPS


4-16-18

18 MINUTE AMRAP
10,8,6,4,2 PK'S
1 MINUTE ROW
2 TRANSITION BURSTS ON YOUR OWN
1 BACKWARDS STAIR CRAWL (SANDBAG OPTIONAL)

NOTES
PK'S NAMED AFTER KATELYN GOFF WHO FOUND SIMILAR MOVEMENT ONLINE. TRANSITION BURST EXAMPLES COULD BE ACROSS MFA ARENA, UP STAIRS, OUT BACK, ETC AND ALL THE BELOW POSITIONS CAN BE DONE FRONTWARDS AND BACKWARDS AS WELL.... SITTING, PUSH UP, LAYING, CRAB WALK, HEADSTAND, HANDSTAND, BEAR CRAWL, SQUAT, PULL UP, TOE TO BAR, MUSCLE UP, HANGING FROM BAR, HANGING UPSIDE DOWN FROM BAR, DOWNWARD DOG, SEAL, CHILDS POSE, HEADSTAND KNEE TO ELBOW, HEADSTAND TOES TO GROUND, PISTOL, KNEELING, BOX SIT, CARTWHEEL, CRAWLING, ETC, ETC..... JUST HAVE FUN WITH IT, USE IMAGINATION, AND KEEP BURSTS SUB 85% WITH MOST OF ATTENTION GOING TOWARDS THE TRANSITIONS.




STAY TUNED.... T MINUS 2 MONTHS....

JUNE 11 - AUGUST 9TH.... START PREPARING YOURSELF.... TIGHTEN UP DIET, GET A SOLID PAIR OF TRAINING ALONG WITH RUNNING SHOES, ROMWOD DAILY, AND FREE UP YOUR SUMMER SCHEDULE AS WE T MINUS 2 MONTHS NOW FROM OUR FINAL MFA SUMMER CAMP. FOLLOWING THIS CAMP WE WILL GO TO TEXT MESSAGE AND PROGRAMMING FOR THOSE PRESENT WHEN AND WHERE WE WILL BE TRAINING.


4-11-18

RON DEMAAGD PROGRAM

4 MINUTE CARDIO BUY IN

18 MINUTE AMRAP
1 STAIR RUN
3 CLEANS
5 BENT OVER ROWS
7 HR PUSH UPS
9 WEIGHTED SIT UPS

ADD 1 REP PER ROUND 

4-10-18

E-DUB PRODUCTIONS

BUY IN 1000M ROW

18 MINUTE AMRAP
20 SIT UPS
15 OH LUNGES
10 DB OR BARBELL THRUSTERS
5 STRICT PULL UPS
1 ROPE CLIMB

4-9-18

18 MINUTE AMRAP
1 MINUTE ROW
2 MFA ARENA CRAWLS
3 STAIR RUNS

4-4-18

RON DEMAAGD PROGRAM

4 MINUTE CARDIO BUY IN

20 MINUTE AMRAP
20 WALL BALL
10 T2B
10 WEIGHTED STEP UPS
1 PLANK SLED PULL
3 STAIR RUNS

44 REPS ON 4/4

4-3-18

E-DUB PRODUCTIONS

4 ROUNDS
1 SMALL LOOP
15 PUSH UPS
15 SIT UPS
5 BURPEE PULL UPS
10 GOBLET SQUATS
2 ROPE CLIMB

4-2-18

GRAB A PARTNER, BAR WITH BUMPERS, SLED WITH PLATE(S) AND DO 9 ROUNDS OF....

SNATCH
ROUNDS 1,2,3 = 7 POWER SNATCH
ROUNDS 4,5,6 = 5 HANG SNATCH
ROUNDS 7,8,9 = 3 SQUAT SNATCH

PARTNERS TURN

1 SLED PUSH ACROSS MFA ARENA

PARTNERS TURN

BONUS
MICHELLE DOLL WILL BE SHOWING GROUP A NEW MOVEMENT AS A PRESENT FOR 4-4 BORN JULIE BURKE CALLED THE "JBC" (JULIE BURKE CRAWL)

STATS BE 45 SNATCHES, 9 SLED PUSHES, 1 JBC



3-28-18

RON DEMAAGD PROGRAM

10-2
PULL UPS
BENT OVER ROWS
HR PUSH UPS
GHD'S
5-1
STAIR RUNS

3-27-18

E-DUB PRODUCTIONS

4 MINUTE CARDIO

18 MINUTE AMRAP
1 STAIR RUN
2 BEAR CRAWL SHUTTLES
4 STRICT PULL UPS
6 DB THRUSTERS
8 LUNGES
10 SIT UPS

3-26-18

GRAB PARTNER AND A BARBELL SET UP WITH 55-135LBS AND DO 10 ROUNDS OF....

5 HANG CLEANS AND 10 PUSH UPS
PARTNERS TURN
5 SUMO DEADLIFT HIGH PULL
PARTNERS TURN





3-21-18

RON DEMAAGD PROGRAM

4 MINUTE CARDIO BUY IN

20 MIN AMRAP
2 C2C
10 PU 2 CRAB
10-2 ARMS
10 WEIGHTED ABS
2 STAIR RUNS


3-20-18

E-DUB PRODUCTIONS

18 MINUTE AMRAP
10 DEADLIFTS
10 OH LUNGES
10 PULL UPS
20 SIT UPS
1 ROPE CLIMB


3-19-18

WARM UP WITH FRONTWARDS AND BACKWADS HUERTA CRAWLS 

2-4-6-8-10
T2B OR K2E (STRICT, CLB STYLE, OR WEIGHTED)
CLEAN AND JERK (BARBELL, DUMBELL, PLATE, SANDBAG)
OVER ROPE BURPEE (MFA GONNA USE A BATTLE ROPE?)
STAIR RUN

NOTES
IF MORE NEEDED THEN GO HEAVIER, GO FASTER OR GO BACK DOWN WITH 8,6,4,2 REPS OF 2,3 OR ALL MOVEMENTS

ROGER HUERTA FROM "HUERTA CRAWLS" WITH MFA JOEY FD AND C-4 JULY 6, 2007

3-14-18

RON DEMAAGD PROGRAM

10,15,20,25,30,35,40 PUSH UPS
10,15,20,25,30,35,40 ROW (BENT OVER, INVERTED, TRX)
2 STAIR RUNS AFTER EACH 10,10,15,15,20,20...





3-13-18

"RANDOM TUESDAY, WEEKS GOING FINE...."

10,20,30,40,50,60 PLATE STEP UPS
10,20,30,40,50,60 SECOND PLANK

NOTES
210 PLATE STEP UPS, WE DID 91 UNBROKEN FOR KATELYN GOFF BWOD
PK BWOD LINK
210 SECOND PLANK, 3-17 BORN MICHELLE DOLL CAN DO THAT UNBROKEN