10 YEAR ANNIVERSARY & MFA STUDENT ATHLETE SUMMER CAMP

2018 MFA STUDENT ATHLETE SUMMER CAMP







*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






6-6-18

RON DEMAAGD PROGRAM

18 MIN AMRAP
4 STAIR RUNS
8 CLEANS
12 WEIGHTED BOX STEP UPS
16 SIT UPS

6-4-18

REPEAT FROM A FEW MONTHS BACK

18 MINUTE AMRAP
1 MINUTE ROW
2 MFA ARENA CRAWLS
3 STAIR RUNS