MFA GRAND FINALE

*MONDAY, TUESDAY, AND WEDNESDAY WILL BE MFA
*THURSDAY TRACK DAY
*FRIDAYS WILL BE MOVEMENT/AGILITY FOLLOWED BY RANGE OF MOTION, MOBILITY, AND RECOVERY 

6-11-18 & 7-16-18

3 SUPERSETS
OH SQUAT /  AB SEQUENCE (4X5)
3 SUPERSETS
FRONT SQUATS  /  SLED PLANK PULL
3 SUPERSETS
BACK SQUATS /  AB SEQUENCE (4X5)


6-12-18 & 7-17-18

3 SUPERSETS
PULL UPS / BURPEE
3 SUPERSETS
BALL PUSH UPS / INVERTED ROWS
3 SUPERSETS
DIPS / CURLS


6-13-18 & 7-18-18

4 ROUNDS
RUN LOOP
4 SNATCH, 6 CLEAN, 8 DEADLIFT
MFA ARENA CRAWL


6-18-18 & 7-23-18
4 MINUTE WARM UP TRANSITION BURSTS
2,4,6,8,10 HANG SNATCH SQUAT
2 STAIR RUNS BETWEEN EACH 2,4,6,8,10 AND START OF HANG SQUAT CLEAN
2,4,6,8,10 HANG SQUAT CLEAN (HEAVIER BAR LOAD THEN HANG SNATCH SQUAT)


6-19-18 & 7-24-18

4 MINUTE WARM UP OF AGILITY LADDER
4 SUPERSETS PULL UPS / PUSH UPS
4 SUPERSETS BICEP / TRICEP
4 SUPERSET ROW (TRX, INVERTED, BENT OVER) / BURPEE BOX JUMP


6-20-18 & 7-25-18

6 MINUTE WARM UP OF 2 STAIR RUNS WITH 6 DOWNWARD DOG/COBRA TRANSITIONS AT TOP OF STAIRS
6 ROUNDS
T2B
DEADLIFT
SHOULDER TO OVERHEAD


6-25-18 & 7-30-18

40 WALL BALL
40 BICYCLE CRUNCHES
4 SUPERCETS OF BENT OVER ROW AND TRICEP DIPS
40 BICYCLE CRUNCHES
4 SUPERSETS OF CURLS AND PUSH UPS
40 BICYCLE CRUNCHES
40 WALL BALL


6-26-18 & 7-31-18

30 MIN AMRAP
8 DEADLIFT (BAR, KB, DB, HEX BAR, ETC)
3 STAIR RUNS
30 SECOND PLANK
3 SLED ACROSS MFA ARENA
3 STAIR RUNS
30 SECOND PLANK
8 ONE ARM ALT DB SNATCHES EACH SIDE
3 STAIR RUNS
30 SECOND PLANK


6-27-18 & 8-1-18

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


7-9-18 & 8-6-18
3 SUPERSETS (LIGHT)
OH SQUAT / STRICT PRESS
3 SUPERSETS (HEAVIER)
FRONT SQUAT / PUSH PRESS
3 SUPERSETS (HEAVIEST)
BACK SQUAT / JERK OR SPLIT JERK


7-10-18 & 8-7-18

3 SUPERSETS
PULL UP / PUSH UP TO CRAB
3 SUPERSETS
BENT OVER ROWS / BAR DIPS
3 SUPERSETS
BICEP CURLS / HEADSTAND K2E OR T2G
3 SUPERSETS
SHRUGS / CORE BALL PIKES
3 SUPERSETS
CLEANS / T2B


7-11-18 & 8-8-18

4 ROUNDS OF
1 LAP RUN
100M SLED PUSH
100M FARMERS CARRY
10M SPRINT




TRACK DAY OPTIONS

OBSTACLE COURSE

SUNDIAL HILL CHARGES

4 ROUNDS OF 400M AND 50 BODY SQUATS

100, 200, 400, 800

4X100 RELAYS

KP PROGRAM WHERE ASSIGNED MINUTE IS....
0:00 200M
2:00 400M
5:00 200M
7:00 800M
12:00 200M
14:00 400M 

MIKE DOLL PROGRAM
(6-12) 85% STRAIGHTS JOG CORNERS


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



 AFTER 10 YEARS TOGETHER AND RECORDING 690 POSTS ON OUR SITE THIS WEBSITE WILL NOW BE FOR HISTORICAL PURPOSES AND REFLECTION. AS MIXED FITNESS ARTISTS WE ARE SOMEWHERE EVOLVING AND ADVANCING WHILE MAINTAINING OUR ORIGINAL MINDSET OF TRAINING WITH AND FOR A  PURPOSE. AS ALWAYS, KEEP MOVING FORWARD MFA FAMILY....

(530) 524-7230
JoelSeventyTwo@yahoo.com


6-4-18

REPEAT FROM A FEW MONTHS BACK

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


5-23-18

RON DEMAAGD PROGRAM
 4 ROUNDS
1 LAP
10 CLEAN AND JERK
20 SIT UPS

NOTES
79 MORE DAYS OF MFA... SET YOUR GOALS....

5-22-18

2000 METER ROW
20, 40, 60, 80, 100, 80, 60, 40, 20 YARD SPRINT

NOTE
ADVANCED MFA USE THE ASSAULT FITNESS AIR RUNNER TREADMILL



5-21-18

4 ROUNDS
RUN LOOP (SMALL, MEDIUM, OR LARGE)
8 HSPU
MFA ARENA SLED PULL/PUSH



5-16-18

RON DEMAAGD PROGRAM

4 ROUNDS
1 LAP
5 PULL UPS
10 HR PUSH UPS
TRIBUTE

5-14-18

16 MINUTE AMRAP
3 CHEST TO CHEST
10 DB ONE ARM SNATCH
3 STAIR RUNS





5-9-18

RON DEMAAGD PROGRAM

5 MINUTE CARDIO BUY IN

18 MINUTE AMRAP
10 PULL UPS
10 PUSH UPS
4X10 AB COMPLEX
1 STAIR RUN

5-8-18

800M  RUN  (2 BIG LOOPS)
100 WALL BALL
800M  RUN (2 BIG LOOPS)



5-7-18

4 ROUNDS
4 MINUTE CARDIO (ROWER, TREADMILL, BIKE, JACOBS LADDER, ETC)
4 SNATCH, 4 CLEAN, 4 DEADLIFT

BONUS
PRACTICE PISTOL BOX JUMPS




5-2-18

RON DEMAAGD PROGRAM

20 MINUTE AMRAP
4 MINUTE CARDIO (TREADMILL, ROWER, JACOBS LADDER, ETC)
10 BENT OVER ROWS
10 BICEPS
10 TRICEPS
20 SIT UPS


KAREN

I ONLY MET KAREN ONCE, ABOUT THREE YEARS AGO WHILE AT MY DAUGHTERS 8TH GRADE TRACK MEET WHEN A WOMAN APPROACHED ME AND TELLS ME "YOUR DAUGHTER IS SO GRACEFUL WHEN SHE RUNS" AS WE ARE BOTH LOOKING AT HER ACROSS THE TRACK DURING HER RACE. I REPLY WITH A "THANK YOU, I AM LOOKING FORWARD TO HER GETTING COACHED NEXT YEAR IN HIGH SCHOOL AS SHE HAS NEVER BEEN COACHED ON HOW TO RUN" THE LADY THEN REPLIES "MY NAME IS KAREN, I AM THE COACHES WIFE AND HE KNOWS SHE IS COMING NEXT YEAR AND IS VERY EXCITED ABOUT THAT." AFTER THE MEET CAROLINE WAS SO FLATTERED WHEN I TOLD HER ABOUT CONVERSATION. KARENS REACHING OUT WITH A COMPLIMENT AND WORDS OF ACKNOWLEDGEMENT MADE A DIFFERENCE AND IT WAS APPRECIATED. TO THIS DAY, WHEN I SEE CAROLINE RUNNING ACROSS THE TRACK I OFTEN REFLECT BACK TO THAT MOMENT. THANK YOU KAREN.