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.