10 YEAR ANNIVERSARY

 AFTER 10 YEARS TOGETHER AND RECORDING 690 POSTS ON OUR SITE THIS WEBSITE WILL NOW BE FOR HISTORICAL PURPOSES AND REFLECTION. AS MIXED FITNESS ARTISTS WE ARE SOMEWHERE EVOLVING AND ADVANCING WHILE MAINTAINING OUR ORIGINAL MINDSET OF TRAINING WITH AND FOR A  PURPOSE. AS ALWAYS, KEEP MOVING FORWARD MFA FAMILY....





*MONDAY, TUESDAY, AND WEDNESDAY WILL BE MFA
*THURSDAY TRACK DAY
*FRIDAYS WILL BE MOVEMENT/AGILITY FOLLOWED BY RANGE OF MOTION, MOBILITY, AND RECOVERY 

6-11-18 & 7-16-18

3 SUPERSETS
OH SQUAT /  AB SEQUENCE
3 SUPERSETS
FRONT SQUATS  /  SLED PLANK PULL
3 SUPERSETS
BACK SQUATS /  ROLL BACK TO 1" PISTOL


6-12-18 & 7-17-18

4 SUPERSETS
PULL UPS / BURPEE
4 SUPERSETS
BALL PUSH UPS / INVERTED ROWS
4 SUPERSETS
DIPS / CURLS


6-13-18 & 7-18-18

4 ROUNDS
RUN LOOP
4 SNATCH, 6 CLEAN, 8 DEADLIFT (OR KB SWING, KB HIGH PULL, KB DEADLIFT)


6-18-18 & 7-23-18
2,4,6,8,10 HANG SNATCH SQUAT (OR 3,6,9,12,15 KB SWING)
2,4,6,8,10 HANG SQUAT CLEAN (OR 3,6,9,12,15 KB GOBLET) 

2 STAIR RUNS AFTER EACH SET

6-19-18 & 7-24-18

4 SUPERSETS PULL UPS / PUSH UPS
4 SUPERSETS BICEP / TRICEP
4 SUPERSET ROW (TRX, INVERTED, BENT OVER) / BURPEE OVER X 


6-20-18 & 7-25-18

6 MINUTE WARM UP OF 2 STAIR RUNS WITH 6 DOWNWARD DOG/COBRA TRANSITIONS AT TOP OF STAIRS
6 ROUNDS
T2B
SHOULDER TO OVERHEAD
DEADLIFT


6-25-18 & 7-30-18
40 WALL BALL
4 SUPERSETS OF BENT OVER ROW AND PUSH UPS
40 WALL BALL
4 SUPERSETS OF CURLS AND TRICEP DIPS
40 WALL BALL


6-26-18 & 7-31-18

30 MIN AMRAP
8 DEADLIFT (BAR, KB, DB, HEX BAR, ETC)
3 STAIR RUNS
30 SECOND PLANK
3 SLED ACROSS MFA ARENA
3 STAIR RUNS
30 SECOND PLANK
8 ONE ARM ALT DB SNATCHES EACH SIDE
3 STAIR RUNS
30 SECOND PLANK


6-27-18 & 8-1-18

3 ROUNDS

RUN LOOP
3 CHEST TO CHEST WALL CLIMBS
2 BEAR CRAWL SHUTTLES
1 BACKWARDS STAIR CRAWL 


7-9-18 & 8-6-18
3 SUPERSETS (LIGHT)
OH SQUAT / STRICT PRESS
3 SUPERSETS (HEAVIER)
FRONT SQUAT / PUSH PRESS
3 SUPERSETS (HEAVIEST)
BACK SQUAT / JERK OR SPLIT JERK


7-10-18 & 8-7-18

3 SUPERSETS
PULL UP / PUSH UP TO CRAB
3 SUPERSETS
BENT OVER ROWS / BAR DIPS
3 SUPERSETS
BICEP CURLS / HEADSTAND K2E OR T2G
3 SUPERSETS
SHRUGS / CORE BALL PIKES


7-11-18 & 8-8-18

3 ROUNDS OF
1 LAP RUN
100M SLED PUSH
100M FARMERS CARRY
100M SPRINT



TRACK DAY OPTIONS

OBSTACLE COURSE

SUNDIAL HILL CHARGES

4 ROUNDS OF 400M AND 50 BODY SQUATS

100, 200, 400, 800

4X100 RELAYS

KP PROGRAM WHERE ASSIGNED MINUTE IS....
0:00 200M
2:00 400M
5:00 200M
7:00 800M
12:00 200M
14:00 400M 

MIKE DOLL PROGRAM
(6-12) 85% STRAIGHTS JOG CORNERS



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




(530) 524-7230

JoelSeventyTwo@yahoo.com