11-30-17 TO BE DONE 12-8-17

TO BE DONE FRIDAY DECEMBER 8

SMF 11-30-84
11 STAIR RUNS
30 PULL UPS
84 SINGLE UNDER JUMP ROPES

11 CHEST TO CHEST
30 GHD SIT UPS
84 DOUBLE UNDER JUMP ROPES

11 DEADLIFT (275/185 OR HEAVIER THEN NORMAL FOR YOU)
30 CLEAN AND JERK (135/95 OR HEAVIER THEN NORMAL FOR YOU)
84 OH SQUATS (BAR, MEN 45LBS, WOMEN 35LBS, SCALED 15)



11-29-17

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
1 LAP
10 PULL UPS
20 PUSH UPS
30 SIT UPS
5 BURPEE BOX JUMPS


11-28-17

E-DUB PRODUCTIONS

28 MINUTE AMRAP
500M ROW
10 DEADLIFTS
8 WALL BALL LUNGES
6 GOBLET SQUATS
4 STAIR RUNS
2 BEAR CRAWL SHUTTLES
1 TRIBUTE






11-27-17

PICK 1-3 OUT OF THE 3 OPTIONS

OPTION 1
15 MINUTES CARDIO OF CHOICE (TREADMILL, ROWER, JACOBS LADDER, ETC)

OPTION 2
10 MINUTE AMRAP
3 PULL UPS
4 GHD SIT UPS
5 BURPEES

OPTION 3
24 MINUTE MOBILITY

VIDEO EXAMPLE 

1 MINUTE EACH SIDE (NOTE ANKLES/TOES)

1 MINUTE EACH SIDE (NOTE SITTING ON HEELS)

1 MINUTE EACH SIDE

1 MINUTE EACH SIDE

1 MINUTE EACH SIDE

1 MINUTE

1 MINUTE

1 MINUTE

1 MINUTE EACH SIDE

1 MINUTE EACH SIDE
1 MINUTE

1 MINUTE EACH SIDE

1 MINUTE EACH SIDE (NOTE LIFTING OF TOES)

1 MINUTE EACH SIDE (NOTE LEAN FORARD MORE WITH ANKLE FURTHER BACK)










11-21-17

KP TUESDAY

ACCUMULATE 6 MOINUTES OF DEAD HANG FROM BARS OR RINGS. EVERY TIME YOU DROP FOM BAR OR RINGS RUN A SHORT LAP AROUND GYM, DO 10 HR PUSH UPS, AND DO 10 SIT UPS. IF ITS RAINING SUB 5 STAIR RUNS FOR THE RUN.


11-20-17

BUY IN
10 MINUTE TREADMILL (WALK, INCINE WALK, JOG, RUN, ETC)


6 ROUNDS
10 WEIGHTED STEP UPS
1:15 SECONDS STRETCH (5X15)
4 MC PUSH UPS







11-15-17

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
1 CHEST TO CHEST
10 KB SWINGS
10 HR PUSH UPS
10 HUERTA SLIDES
10 SIT UPS
1 STAIR RUN

NOTE
ADD 1 REP PER ROUND TO EACH EXERCISE

11-14-17

E-DUB PRODUCTIONS

BUY IN
200 FT JACOBS LADDER

4 ROUNDS
3 MINUTES CARDIO (TREADMILL, ROWER, BIKE, ETC
20 BODY SQUATS
15 FARMERS LUNGES
10 DEADLIFTS
20 SIT UPS
40 DOUBLE UNDERS

BUY OUT
1 SET TRIBUTES




11-13-17

AUSTIN LOBSINGER INSPIRED

1-10 BODY BLASTERS
1-10 MAN MAKERS
1 STAIR RUN







NOTES
1 BODY BLASTER, 1 MAN MAKER, 1 STAIR RUN, THEN 2 BODY BLASTERS, 2 MAN MAKERS, 1 STAR RUN, THEN 3 BODY BLASTERS, 3 MAN MAKERS, 1 STAIR RUN.... CONTINUE ALL THE WAY TILL YOU DO 10 BODY BLASTERS, 10 MAN MAKERS AND A FINAL 1 STAIR RUN. 

11-10-17

HAPPY BIRTHDAY TO ALL AROUND BAD ASS CHICK KATELYN GOFF. A GREAT ADDITION TO OUR MFA WORLD. BE SURE TO JOIN US FOR HER KP INSPIRED BIRTHDAY WORKOUT POSTED BELOW.





KP INSPIRED WOD
300 FT JACOBS LADDER BUY IN
91 WALL BALL
91 PLATE LUNGES (OVERHEAD, BEHIND NECK, OR AGAINST CHEST)
91 PLATE STEP UPS (OVERHEAD, BEHIND NECK, OR AGAINST CHEST)
11 PLATE STAIR RUNS (OVERHEAD, BEHIND NECK, OR AGAINST CHEST
10 STAIR RUNS 





11-8-17

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
10 PU TO CRAB
10 BICEPS
10 TRICEPS
10 SHOULDER PRESS
10 T BAR ROW OR INVERTED ROW
4 STAIR RUNS

11-7-17

E-DUB PRODUCTIONS

24 MINUTE AMRAP
250M ROW
10 PULL UPS
8 OVER HEAD LUNGES
6 DEADLIFTS
4 HANG CLEANS
2 STAIR RUNS WITH 45 SECOND PLANK AT TOP AFTER 2ND




11-6-17

WARM UP

1 MINUTE SQUAT HOLD BUY IN

20 MINUTE AMRAP
7 HANDSTAND PUSH UPS (2 CHEST TO CHESTS)
5 CAMILLE LEBLANC T2B
3 SQUAT SNATCH
1 BACKWARDS STAIR WALK

MINUTE HANG BUY OUT

COOL DOWN

NOTES/
*7 HANDSTAND PUSH UPS (CHEST TO CHESTS) FOR MAX CHALLENGE MEANS DOING 7 HSPU THEN 2 C2C. OTHERS CAN MODIFY HOWEVER NEEDED DOWN TO SCALING TO A HANDSTAND WALL TOUCH FOLLOWED BY A KNEE TO KNEE WALL CLIMB.
* CAMILLES BE A 5 EACH SIDE
*SQUAT SNATCH NEEDS TO BE A HEAVIER YET SAFE WEIGHT WHERE THE 3 REPS WILL CHALLENGE YET YOU CAN STILL GET A SOLID PAUSE AT THE BOTTOM
*BACKWARDS STAIR WALK IS NO HANDS, EYES FORWARD AND MAINLY FOR RECOVERY DURING THE AMRAP





THE CADENCE


NOVEMBER 4TH AT 8PM.... BE SURE TO CATCH THE OFFICIAL BAND OF THE MFA COMMUNITY, THE CADENCE, AS THEY PLAY IN TOWN. MFA RON DEMAAGD, CHE STEDMAN, AND TANYA STEDMAN ARE ALL MEMBERS OF THE BAND. 

1.5 RUN

BE SURE TO GET YOUR 1.5 MILE RUN IN SOMETIME BEFORE MONDAY AS WE SUPPORT MFA AUSTIN LOBSINGER WHO DOES HIS 1.5 MILE RUN FOR THE ACADEMY THIS WEEKEND.

11-1-17

BUY IN
BIRTH YEAR REPS DUMBELL SHOULDER FLYS (EXAMPLE 90 REPS IF BORN IN 1990)

20 MINUTE AMRAP
2 SHOUDLER TO OVERHEAD
1 STAIR RUN
4 SHOULDER TO OVERHEAD
2 STAIR RUNS
6 SHOULDER TO OVERHEAD
3 STAIR RUNS
KEEP GOING 8/4. 10/5. 12/6....

BUY OUT
BIRTH YEAR REPS DUMBELL SHOULDER FLYS (EXAMPLE 90 REPS IF BORN IN 1990)

NOTES
BIRTH YEAR REPS FOR MFA NEW GENERATION LIKE COLLEEN DEMAAGD, DANIEL DENDAS AND CAROLINE FORSETH AND ANY OTHERS BORN IN THE YEAR 2000 OR LATER YOU WILL JUST KEEP IT AT 100 REPS