8-21-17 NICOLE FORSETH DESHAIS BWOD

8-21-17

HAPPY BIRTHDAY NICOLE!!!! SINCE ITS YOUR BIRTHDAY WE GONNA DO REVISIT OF YOUR WEDDING WOD FROM 2013

2 TIMES THROUGH, 6 ROUNDS TOTAL

9 DEADLIFT (ROUNDS 1,4)
9 HANG CLEANS (ROUNDS 2,5)
9 SHOULDER TO OVERHEAD (ROUNDS 3,6)

21 WALKING LUNGES AND 13 HR PUSHUPS AFTER EACH ROUND

8-16-17 CHE STEDMAN BIRTHDAY GONE BAD

RON DEMAAGD PROGRAM

FIGHT GONE BAD STYLE, 3 ROUNDS WITH BONUS BEING A 4TH OR 5TH....
1 MINUTE EACH STATION WITH ONE MINUTE REST BETWEEN ROUNDS

ROWER
FULL SIT UPS
BOX JUMPS
KB SDHP
PUSH PRESS

HAPPY BIRTHDAY CHE


8-15-17

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
40 DU'S
  20 GOBLET SQUATS
  20 INVERTED ROWS
  20 FULL SIT UPS
15 WALL BALLS
  15 KB SWINGS
  15 DIPS
  15 TWISTERS
5 STAIR RUNS
  10 OH LUNGES
  10 CURLS
  10 GHD'S


8-14-17

E-DUB PROGRAM

18 MINUTE AMRAP
5 DEAD HANG PULL UPS
10 PUSH UPS
10 BODY SQUATS
3 STAIR RUNS
30 SECOND PLANK


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
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


8-3-17
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


8-10-17
OBSTACLE COURSE WITH KP INSPIRED MEDICINE BALL AND INDIAN RUNS IS THE CHOSEN ONE TO WRAP UP OUR 2017 SUMMER MFA TRACK SUMER SEASON.

THIS CONCLUDES SUMMER ATHLETE TRACK DAYS. THANKS FOR PARTICIPATION.

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

8-7-17 

16 MINUTE AMRAP
16 WALL BALL LUNGES ALTERNATING EACH SIDE EACH REP
8 TOE TO BARS (STRICT, K2E, KLB, ETC)
16 LUNGES WITH DB FLYS
8 THRUSTERS SAME DB'S FROM ABOVE
16 DB SIT UPS WITH SAME DB'S

WALL BALL LUNGES



8-8-17 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 X 100M SPRINT)

BUY OUT
30 GHD SIT UPS
8-8-8


8-9-17 REMIX OF 7-18-17


30 MINUTE AMRAP
3 CHEST TO CHEST WALL CLIMBS
6 PULL UPS
6 PUSH UP TO CRAB WALK POSITION
6 BOX JUMP
6 3 WAY CURLS 
3 STAIR RUNS

CHEST TO CHEST WALL CLIMB

THIS CONLCUDES STUDENT SUMMER ATHLETE TRIFECTA TRAINING. THANKS FOR PATICIPATION.

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

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

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



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

30 MINIUTE AMRP
8 DEADLIFT (BAR, DB, KB OR HEX BAR)
   3 STAIR RUNS
   30 SECOND PLANK AT TOP
3 SLED ACROSS ARENA
   3 STAIR RUNS
   30 SECOND PLANK AT TOP
8 ONE ARM DB SNATCH (ALTERNATING FOR 16 TOTAL)
   3 STAIR RUNS
   30 SECOND PLANK AT TOP




8-2-17 

BUY IN
6 CHEST TO CHEST WALL CLIMB
4 X 25 NEW AB SEQUENCE

4 ROUNDS
3 MINUTES CARDIO (TREADMILL, ROWER, BIKE, JACOBS LADDER, ETC)
2 X 6 TOE TO BAR, 6 HANG CLEANS, 6 BURPEES

BUY OUT
4 X 25 NEW AB SEQUENCE
6 CHEST TO CHEST WALL CLIMBS


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 6-7-17

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)




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

10 GHD
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 WITH 1 SET AND 5 GHD

BURPEE PULL UPS

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

7-17-17


CAROLINE FORSETH, HEATHER GUERRERO WONG,  DAVID GUERRERO WONG AND JOEL FORSETH

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