5-23-18

RON DEMAAGD PROGRAM
 4 ROUNDS
1 LAP
10 CLEAN AND JERK
20 SIT UPS

NOTES
79 MORE DAYS OF MFA... SET YOUR GOALS....

5-22-18

2000 METER ROW
20, 40, 60, 80, 100, 80, 60, 40, 20 YARD SPRINT

NOTE
ADVANCED MFA USE THE ASSAULT FITNESS AIR RUNNER TREADMILL



5-21-18

4 ROUNDS
RUN LOOP (SMALL, MEDIUM, OR LARGE)
8 HSPU
MFA ARENA SLED PULL/PUSH



5-16-18

RON DEMAAGD PROGRAM

4 ROUNDS
1 LAP
5 PULL UPS
10 HR PUSH UPS
TRIBUTE

5-14-18

16 MINUTE AMRAP
3 CHEST TO CHEST
10 DB ONE ARM SNATCH
3 STAIR RUNS





5-9-18

RON DEMAAGD PROGRAM

5 MINUTE CARDIO BUY IN

18 MINUTE AMRAP
10 PULL UPS
10 PUSH UPS
4X10 AB COMPLEX
1 STAIR RUN

5-8-18

800M  RUN  (2 BIG LOOPS)
100 WALL BALL
800M  RUN (2 BIG LOOPS)



5-7-18

4 ROUNDS
4 MINUTE CARDIO (ROWER, TREADMILL, BIKE, JACOBS LADDER, ETC)
4 SNATCH, 4 CLEAN, 4 DEADLIFT

BONUS
PRACTICE PISTOL BOX JUMPS




5-2-18

RON DEMAAGD PROGRAM

20 MINUTE AMRAP
4 MINUTE CARDIO (TREADMILL, ROWER, JACOBS LADDER, ETC)
10 BENT OVER ROWS
10 BICEPS
10 TRICEPS
20 SIT UPS