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.


CHICO STATE ALUMNI TRACK ATHLETE MIKE DOLL PROGRAMS WILL ADD TO PAST KP PROGRAMS WITH CURRENT TRACK ATHLETE CAROLINE FORSETH INPUT SO TIMES SPENT OUT THERE BENEFICIAL TO ALL MFA.

6-8-17 
(6) 4X100 RELAYS
6-15-17
(8-12) 80-90% STRAIGHTS JOG CORNERS
6-22-17
20 MINUTE RELAY COURSE
6-29-17 
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

7-6-17
TBD (PART OF HOLIDAY WEEK) 
7-13-17
TBD
7-20-17
TBD
7-27-17
TBD
8-3-17
TBD
8-10-17
TBD

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



6-12-17, 6-13-17 & 6-14-17

6-12-17

20-30 MINUTES AMRAP
1 RUN LOOP
10 HANGING BAR AB MOVEMENT (YOUR CHOICE, T2B,  STRICT, CAMILLE LEBLANC, K2E, ETC)
8 BOX JUMP
6 GROUND TO OVERHEAD (YOUR CHOICE, DB SNATCH, CLEAN & JERK, ETC)
1 BEAR CRAWL SHUTTLE


6-13-17

50 WALL BALL
5 STAIR RUNS
50 EACH SUPERSET BENT OVER ROWS AND TRICEP DIPS
5 STAIR RUNS
50 EACH SUPERSET CURLS AND PUSHUPS
5 STAIR RUNS
50 EACH SUPERSET PULL UPS AND LUNGES (OH, FRONT RACK, ETC)



6-14-17

4X30 NEW AB SEQUENCE BUY IN

RUN LOOP

ANY ORDER
100M SPRINT
100M SLED
100M FARMERS CARRY

RUN LOOP

ANY ORDER
100M SPRINT
100M SLED
100M FARMERS CARRY

RUN LOOP

ANY ORDER
100M SPRINT
100M SLED
100M FARMERS CARRY

RUN LOOP


HAPPY 6-12 BIRTHDAY TO MIXED FITNESS ARTIST STAND OUT NICK HANKINS WHO IS CONTANTLY AT THE TOP MFA'S MOST IMPROVED LIST




6-5-17, 6-6-17 & 6-7-17

TRIFECTA CONTINUES AS WE WELCOME IN SOME OF OUR STUDENT ATHLETES FOR THIER SUMMER TRAINING

6-5-17
30 WALL BALL
10 T2B
30 DB THRUSTERS
10 T2B
30 GOBLET SQUATS
10 T2B
30 DB FLYS WITH LUNGES
10 T2B
BONUS
GO THROUGH ALL EXERCISES AGAIN 1/2 APPROACH WITH 15 REPS AND SUB 10 T2B FOR OPPOSITE TOE TO OPPOSITE HAND ON BAR LIKE CAMILLE LEBLANCE DOES


6-6-17
30 BURPEE PULL UPS
10 GHD
30 ROPE GRAPPLERS
10 GHD
30 DB CURLS
10 GHD
30 PUSH UP TO CRAB
10 GHD
BONUS
GO THROUGH ALL EXERCISE AGAIN 1/2 APPROACH WITH 15 REPS AND 5 GHD


6-7-17
400M FARMERS CARRY (4 SETS OF 100M)
4 BACKWARDS STAIR WALKS
400M SLED PUSH (4 SETS OF 100M)
4 STAIR HOPS
400M SPRINT (4 SETS OF 100M)
4 STAIR CRAWLS
BONUS
DO 1 SET OF EACH OF THE ABOVE AGAIN (100,1,100,1,100,1)