MFA SUMMER CAMP 2020

THIS WRAPS UP OR SUMMER CAMP 2020 FOR STUDENT ATHLETES. THIS WAS OUR 10TH YEAR OF THIS FREE PROGRAM FOR ANY AND ALL STUDENT ATHLETES LOOKING TO TRAIN IN THE SUMMER, OR IN THIS CASE SPRING AND SUMMER. MIXEDFITNESSARTIST.COM WILL NOW RESUME OUR REGULAR PROGRAMMING AND TAKE A BREAK FROM POSTING UNTIL OR IF NEEDED. TAKE CARE MFA FAMILY AND KEEP MOVING FORWARD....


MFA SUMMER CAMP 2020 WEEK #19

WEEK #19

MONDAY 7-20-20
6 MINUTES OF 6  THRUSTERS AND 6 OVER BAR BURPEES
REST AS NEEDED
6 MINUTES ROW FOR CALORIES



TUESDAY 7-21-20
6 ROUNDS OF 6 WALL BALL AND  6 BOX JUMP
REST AS NEEDED
6 ROUNDS OF 6 CLEANS, 6 FRONT RACK LUNGE,  6 BALL SLAMS




WEDNESDAY 7-22-20
FREE LIFT


THURSDAY 7-23-20
TRACK/ENDURANCE DAY
RUN TO DOG PARK AND BACK


FRIDAY 7-24-20
MFA FUN DAY
RAFTING



MFA SUMMER CAMP 2020 WEEK #18

WEEK #18

MONDAY 7-13-20
8 ROUNDS (USE PARTNER FOR REST, OR EQUAL TIME REST)
2 OH SQUAT
4 SQUAT CLEAN
6 DEAD LIFT


TUESDAY 7-14-20
10 REPS OF EACH
WALL BALL
WALL BALL, BOX JUMP
WALL BALL, BOX JUMP, S2OH
WALL BALL, BOX JUMP, S2OH, KB
WALL BALL, BOX JUMP, S2OH, KB, BURPEES
WALL BALL, BOX JUMPS, S2OH, KB, BURPEES, 100M SPRINT


WEDNESDAY 7-15-20
FREE LIFT


THURSDAY 7-16-20
TRACK DAY
400 JOG
400 RACE PACE
400 WALK
400 RACE PACE
400 WALK

FRIDAY 7-17-20
ENDURANCE DAY
MFA 1/4 MARATHON

MFA SUMMER CAMP 2020 WEEK #17

WEEK #17

MONDAY 7-6-20
20 MINUTE AMRAP
1 BAR COMPLEX (3 CLEANS, 3 FRONT SQUAT, 3 S2OH)
30M SLED PUSH



TUESDAY 7-7-20
20 MINUTE AMRAP
30 SECOND PLANK
10 DOUBLE DB SWING
30 SECOND PLANK
10 BOX JUMP
30M SPRINT
DOUBLE DB SWING EXAMPLE 


WEDNESDAY 7-8-20
FREE LIFT


THURSDAY 7-9-20
TRACK DAY
6 ROUNDS 200M RUN 200M WALK


FRIDAY 7-10-20
ENDURANCE DAY
RUN TO SEQUOIA
4 ROUNDS OBSTACLE COURSE (2 SHORT, 2 LONG)
RUN BACK


MFA SUMMER CAMP 2020 WEEK #16

WEEK #16

DELAYED START TO WEEK AS GROUP RECOVERS FROM BACKPACKING TRIP 

WEDNESDAY  7-1-20
FREE LIFT


THURSDAY 7-2-20
TRACK DAY/ENDURANCE DAY COMBO
1 MILE RUN
6 ROUNDS OF 100M SPRINT WITH 100M WALK
1 MILE RUN




MFA SUMMER CAMP 2020 WEEK #15

WEEK #15

THIS WEEK IS TAPERED BACK IN INTENSITY AND  DURATION IN PREPARATION FOR WEEKENDS BACKPACKING TRIP 

MONDAY 6-22-20
20 MINUTES CONTROLLED PACE
5 SNATCH
10 INVERTED ROW OR 5 PULL UPS
20 STEP UPS




TUESDAY 6-23-20
20 MINUTE
FREE LIFT AND MOBILITY WORK


WEDNESDAY 6-24-20 
20 MINUTE CONTROLED PACE 
SEQUOIA OBSTACLE COURSE


MFA SUMMER CAMP 2020 WEEK #14

WEEK #14

MONDAY 6-15-20
5 ROUNDS (ADD WEIGHT EACH ROUND)
5 CLEAN AND JERK
RUN TO TOP OF HILL AND BACK



TUESDAY 6-16-20
CHIPPER WOD
10 PULL UPS
20 TOE TO BAR OR KNEE TO ELBOWS
30 BOX JUMPS
40 PUSH UPS
50 WALL BALL
60 SNATCH (ANY STYLE, BAR OR DB)
70 WALKING LUNGES
80 BODY SQUATS
90 STORM CRUNCHES
100M SPRINT









WEDNESDAY 6-17-20
FREE LIFT


THURSDAY 6-18-20
TRACK DAY
KP PROGRAM WHERE EACH ASIGNED MINUTE IS
0:00     200M RUN
2:00     400M RUN
5:00     200M RUN
7:00     800M RUN
12:00   200M RUN
14:00   400M RUN



FRIDAY 6-19-20
ENDURANCE DAY
3 MILE RUN THROUGH GARDEN TRACK

MFA SUMMER CAMP 2020 WEEK #13

WEEK #13

MONDAY 6-8-20
15 MINUTE AMRAP
10 CAL ROW
5 T2B
10 WALL BALL




TUESDAY 6-9-20
2,4,6,8 HANG SNATCH SQUAT
2,4,6,8 HANG SQUAT CLEAN
RUN TO TOP OF HILL AND BACK AFTER EACH 2,4,6,8 (8 TOTAL RUNS)





WEDNESDAY 6-10-20
FREE LIFT




THURSDAY 6-11-20
TRACK DAY
5-4-3-2-1
5 MINUTE JOG, 1 MINUTE 80% RUN
4 MINUTE JOG, 1 MINUTE 80% RUN
3 MINUTE JOG, 1 MINUTE 80% RUN
2 MINUTE JOG, 1 MINUTE 80% RUN
1 MINUTE JOG, 1 MINUTE 80% RUN


FRIDAY 6-12-20
ENDURANCE FRIDAY
4.5 MILE RUN (ARBORETUM LOOP)



MFA SUMMER CAMP 2020 WEEK #12

WEEK #12

MONDAY 6-1-20
3 ROUNDS
3,6,9 DEADLIFT
RUN TO TOP OF HILL AND BACK
30 SECOND PLANK
3,6,9 SINGLE ARM ALT DB SNATCH (EACH SIDE)
RUN TO TOP OF HILL AND BACK
30 SECOND PLANK




TUESDAY 6-2-20
JOEY FD 30 YEAR BDAY WOD
90 REPS,  ANY ORDER, SAME DB'S
30 WEIGHTED STEP UPS
30 YARD DB CRAWL (15 FORWARD & 15 BACK)
30 MAN MAKERS







WEDNESDAY 6-3-20
FREE LIFT


THURSDAY 6-4-20
TRACK DAY
100-200-300-400-300-200-100
REST AS NEEDED BETWEEN, OR WALK EQUIVALENT


FRIDAY 5-29-20
ENDURANCE DAY
4 MILE RUN (1 MILE ALL UPHILL)



MFA SUMMER CAMP 2020 WEEK #11

WEEK #11

MONDAY 5-25-20
MEMORIAL DAY FUN
CLIMBING, SLEDS, SOCCER TENNIS, ETC






TUESDAY 5-26-20
2-10 REPS
HANG CLEANS
OVER BAR BURPEES



REST AS NEEDED

2 SUPERSETS, SAME BAR LOAD
OH SQUAT AND STRICT PRESS
ADD WEIGHT, 2 SUPERSETS, SAME BAR LOAD
FRONT SQUAT AND PUSH PRESS
ADD WEIGHT, 2 SUPERSETS , SAME BAR LOAD
BACK SQUAT, JERK OR SPLIT JERK




WEDNESDAY 5-27-20
FREE LIFT


THURSDAY 5-28-20
TRACK DAY
4 ROUNDS OF SEQUOIA OBSTACLE COURSE 



FRIDAY 5-29-20
ENDURANCE DAY
4 MILE RUN WITH 8 HILL CHARGES





MFA SUMMER CAMP 2020 WEEK #10

WE BEEN WORKING WITH MULTIPLE VENUES FOR OUR SUMMER CAMP 2020 THAT PRETTY MUCH STARTED IDES OF MARCH. NOW, LOOKS LIKE WE HAVE A HOME FOR REMAINDER OF SUMMER WITH OUR MFA NORTH LOCATION. LOCATION WAS TESTED ON MONDAY 5-11 AND PASSED WITH FLYING COLORS. ROUGH ITINERARY WOULD BE MONDAY AND TUESDAY MFA NORTH FOR MFA, WEDNESDAY AT MFA NORTH FOR FREE LIFTING, THURSDAY WILL BE A TRACK RELATED DAY, FRIDAY ENDURANCE BASED DAY, AND WEEKENDS LOOK TO HAVE A FUN ACTIVITY PLANNED.  

WEEK #10

MONDAY 5-18-20
6 MINUTES OF CHIEF
3 CLEANS
6 PUSH UPS
9 BODY SQUATS

REST AS NEEDED

6 MINUTES
3 BURPEE PULL UPS
6 CALORIE ROW
9 GHD SIT UPS





TUESDAY 5-19-20
5 ROUNDS
SPLIT JERKS
BOX JUMPS

4 ROUNDS
DB ABOVE CHEST LUNGES
DOUBLE DB SWING (SAME DB LOAD)
T2B OR KNEE TO ELBOW






WEDNESDAY 5-20-20
FREE LIFT



THURSDAY 5-21-20
TRACK DAY
RUN 100, WALK 100
RUN 200, WALK 200
RUN 300, WALK 300
RUN 400, WALK 400


FRIDAY 5-19-20
ENDURANCE DAY
4.5 MILE RUN WITH 1/2 MILE HILL CLIMB

EVERYDAY FITNESS





WITH THE COVID-19 CLOSING OUR HOME BASE OF EVERYDAY FITNESS WE WILL CONTINUE TO POST OUR TRAINING FOR IDEAS AND EXAMPLES FOR OTHERS WITHOUT THEIR HOME GYM OR THOSE MEMBERS OF EVERYDAY WHO MIGHT BE LOOKING FOR IDEAS WITH MINIMAL EQUIPMENT. 

MFA STUDENT ATHLETE SUMMER CAMP 2020 HAS BEEN UNDERWAY SINCE THE IDES OF MARCH AND WILL COMMENCE IN AUGUST. AFTERWARDS, WE PLAN ON RESUMING OUR MFA TRAINING AT https://www.edfitness.com/ SOMETIME AROUND THE FIRST WEEK OF AUGUST 





5-13-20

30 MINUTES FREE LIFT

NOTE
MINIMIZE PULLING MOVEMENTS AS WE HAVE POTENTIAL FOR A CLIMBING SESSION TOMORROW





5-12-20

BUY IN 50 BALL SLAMS

10 ROUNDS
10 PUSH UPS
30M SLED SPRINT

BUY OUT 50 BALL SLAMS




5-11-20

MFA NORTH WILL BE HOSTING US FOR 300 REPS

BUY IN 50 WALL BALL

2 ROUNDS (ANY ORDER)
20 CAL ROW
20 GHD SIT UPS
20 CLEANS OR SNATCH
20  PULL UPS, T2B OR K2E
20 BOX JUMP

BUY OUT 50 WALL BALL


5-9-20

6 MILES OF RAFTING WITH CLASS II AND CLASS III RAPIDS