PROGRAMMING JULY THRU FIRST WEEK IN AUGUST

WORKING OFF HTTP://CAROLINEFORSETH.COM/ PROGRAMS AS MIXED FITNESS ARTIST CAROLINE FORSETH WRAPS UP SUMMER TRAINING. WOD'S EXPECTED TO CHANGE BUT HERE IS ROUGH DRAFT AND DATES SO FAR. FRIDAYS ARE ALL LEFT OPEN AS A CHANCE TO FREE LIFT OR MAKE UP FOR ANYTHING ELSE NEDED.

DAY 1 (7-10-16)
RUN 2 MILES
REST 2 MINUTES
DT FROM CROSSFIT
5 ROUNDS OF 12 DEADLIFT, 9 HANG CLEANS, 6 PUSH JERK

DAY 2 (7-11-16)
20 MINUTES OF
500M ROW
7 T0E TO BARS
9 KB SWING

DAY 3 (7-12-16)
400M RUN
2 DEADLIFT
2 GHD
CONTINUE 8 MORE ROUNDS OF 400M RUN AND REPS OF 4,4,6,6,8,8,10,10,8,8,6,6,4,4,2,2

DAY 4 (7-13-16)
100M SPRINT
WALK BACK
5 WALL BALL
5 MORE ROUNDS WITH 100M SPRINT WITH WALL BALL REPS 10,15,20,25,30

DAY 5 (7-18-16)
2 CHOICES....
SKILL AND TECHNIQUE WORK
6 SETS OF 2 REPS KLOKOV COMPLEX (DEADLIFT, SQUAT CLEAN, 2 SECOND BOTOM PAUSE FRONT SQUAT, PUSH PRESS, 2 SECOND LOAD PAUSE SPLIT JERK)
3 SETS OF WALKING LUNGES

OR

E-DUB INSPIRED MFA REVISIT FROM 7-11-14
2 TIMES THROUGH, 6 ROUNDS TOTAL
5 FRONT SQUAT (ROUNDS 1,4)
5 HANG CLEANS (ROUNDS 2,5)
5 SHOULDER TO OVERHEAD (ROUNDS 3,6)
10 PUSH UPS AND 10 GHD SIT UPS FOLLOW EVERY ROUND
 BONUS:10 STAIR RUNS

DAY 6 (7-20-16)
8 TABATA ROUNDS (20 SECONDS ON 10 SECONDS OFF)
PULL UPS
PUSH PRESS 65/55

REST 2 MINUTES

12 TABATA ROUNDS (20 SECONDS ON 10 SECONDS OFF)
BODY SQUAT
PUSH UP
FULL SIT UPS

DAY 7 (7-21-16)
JOG TO SEQUOIA FOR KP TRACK WOD 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 SPRINT, RECOVER BEFORE NEXT ASSIGNED MINUTE

DAY 8 (7-25-16)

SHAM FROM CROSSFIT
7 ROUNDS OF
10 BODYWEIGHT DEADLIFT
100M SPRINT

DAY 9 (7-26-16)
6 MINUTES JACOBS LADDER
8 MINUTES ROWING
10 MINUTES TREADMILL

DAY 10 (7-27-16)
FIGHT GONE BAD

DAY 11 (7-28-16)
1 MILE RUN
2 MINUTE REST
20 CLEAN AND JERK 135/95
100 FULL SIT UPS
20 CLEAN AND JERK 135/95
2 MINUTE REST
1 MILE RUN

DAY 12 (8-1-16)
5 MINUTE AMRAP
25 DOUBLE UNDERS OR 50 SINGLES
5 BURPEE MUSCLE UPS OR BURPEE PULL UPS

REST 5 MINUTES

5 ROUNDS OF
BEAR CRAWL SHUTTLE
BACKWARDS STAIR CRAWL
SLED PUSH 40 YARDS 45/25

DAY 13 (8-2-16)
CHIEF FROM CROSSFIT
(5) 3 MINUTE ROUNDS 1 MIN REST
3 CLEANS
6 PUSH UPS
9 BODY SQUATS

DAY 14 (8-3-16)
5 ROUNDS
SHORT LOOP
500 METER ROW
10 BOX JUMP
15 WALL BALL

DAY 15 (8-4-16)
50 GHD BUY IN
10 ROUNDS, EVERY MINUTE ON THE MINUTE IS A XXX YARD SPRINT. REST IS FROM FINISH OF XXX SPRINT UNTIL NEXT MINUTE BEEPS. 10 TOTAL MINUTS.
YARDS EACH MINUTE ARE
20, 40, 60, 80, 100, 20, 40, 60, 80, 100
50 TOE TO BAR BUY OUT

BREAK FOR QUALIFIERS NEXT WEEK FROM HEAVY TRAINING BEFORE MFA SF....


7-1-16

KP FRIDAY

BEEN DONE BEFORE, WELL A FEW HAVE DONE IT BEFORE.... PERHAPS ONE OF THE MOST VISCIOUS OF KP FRIDAYS EVER WRITTEN?

IN ORDER, START AT TOP AND FINISH RX REPS BEFORE MOVING ON TO NEXT

RX / SCALED

100 DOUBLE UNDERS OR 300 SINGLES FOR SCALED
90 WALL BALL 20/14
80 HR PUSH UPS
70 CAL ROW
60 PULL UPS
50 OVERHEAD LUNGE WALK 115/85
40 PISTOLS NO BANDS OR 200 SQUATS SCALED
30 BOX JUMPS 30/24
20 SQUAT CLEAN 155/115
10 MUSCLE UPS OR JUMPING OR 30 PULL UPS AND 30 DIPS FOR SCALED


LINK FOR MORE KP FRIDAYS