MFA SUMMER CAMP 2020 WEEK #11

WEEK #11

MONDAY 5-25-20
MEMORIAL DAY FUN
CLIMBING, SLEDS, SOCCER TENNIS, ETC






TUESDAY 5-26-20
2-10 REPS
HANG CLEANS
OVER BAR BURPEES



REST AS NEEDED

2 SUPERSETS, SAME BAR LOAD
OH SQUAT AND STRICT PRESS
ADD WEIGHT, 2 SUPERSETS, SAME BAR LOAD
FRONT SQUAT AND PUSH PRESS
ADD WEIGHT, 2 SUPERSETS , SAME BAR LOAD
BACK SQUAT, JERK OR SPLIT JERK




WEDNESDAY 5-27-20
FREE LIFT


THURSDAY 5-28-20
TRACK DAY
4 ROUNDS OF SEQUOIA OBSTACLE COURSE 



FRIDAY 5-29-20
ENDURANCE DAY
4 MILE RUN WITH 8 HILL CHARGES





MFA SUMMER CAMP 2020 WEEK #10

WE BEEN WORKING WITH MULTIPLE VENUES FOR OUR SUMMER CAMP 2020 THAT PRETTY MUCH STARTED IDES OF MARCH. NOW, LOOKS LIKE WE HAVE A HOME FOR REMAINDER OF SUMMER WITH OUR MFA NORTH LOCATION. LOCATION WAS TESTED ON MONDAY 5-11 AND PASSED WITH FLYING COLORS. ROUGH ITINERARY WOULD BE MONDAY AND TUESDAY MFA NORTH FOR MFA, WEDNESDAY AT MFA NORTH FOR FREE LIFTING, THURSDAY WILL BE A TRACK RELATED DAY, FRIDAY ENDURANCE BASED DAY, AND WEEKENDS LOOK TO HAVE A FUN ACTIVITY PLANNED.  

WEEK #10

MONDAY 5-18-20
6 MINUTES OF CHIEF
3 CLEANS
6 PUSH UPS
9 BODY SQUATS

REST AS NEEDED

6 MINUTES
3 BURPEE PULL UPS
6 CALORIE ROW
9 GHD SIT UPS





TUESDAY 5-19-20
5 ROUNDS
SPLIT JERKS
BOX JUMPS

4 ROUNDS
DB ABOVE CHEST LUNGES
DOUBLE DB SWING (SAME DB LOAD)
T2B OR KNEE TO ELBOW






WEDNESDAY 5-20-20
FREE LIFT



THURSDAY 5-21-20
TRACK DAY
RUN 100, WALK 100
RUN 200, WALK 200
RUN 300, WALK 300
RUN 400, WALK 400


FRIDAY 5-19-20
ENDURANCE DAY
4.5 MILE RUN WITH 1/2 MILE HILL CLIMB

EVERYDAY FITNESS





WITH THE COVID-19 CLOSING OUR HOME BASE OF EVERYDAY FITNESS WE WILL CONTINUE TO POST OUR TRAINING FOR IDEAS AND EXAMPLES FOR OTHERS WITHOUT THEIR HOME GYM OR THOSE MEMBERS OF EVERYDAY WHO MIGHT BE LOOKING FOR IDEAS WITH MINIMAL EQUIPMENT. 

MFA STUDENT ATHLETE SUMMER CAMP 2020 HAS BEEN UNDERWAY SINCE THE IDES OF MARCH AND WILL COMMENCE IN AUGUST. AFTERWARDS, WE PLAN ON RESUMING OUR MFA TRAINING AT https://www.edfitness.com/ SOMETIME AROUND THE FIRST WEEK OF AUGUST 





5-13-20

30 MINUTES FREE LIFT

NOTE
MINIMIZE PULLING MOVEMENTS AS WE HAVE POTENTIAL FOR A CLIMBING SESSION TOMORROW





5-12-20

BUY IN 50 BALL SLAMS

10 ROUNDS
10 PUSH UPS
30M SLED SPRINT

BUY OUT 50 BALL SLAMS




5-11-20

MFA NORTH WILL BE HOSTING US FOR 300 REPS

BUY IN 50 WALL BALL

2 ROUNDS (ANY ORDER)
20 CAL ROW
20 GHD SIT UPS
20 CLEANS OR SNATCH
20  PULL UPS, T2B OR K2E
20 BOX JUMP

BUY OUT 50 WALL BALL


5-9-20

6 MILES OF RAFTING WITH CLASS II AND CLASS III RAPIDS






5-5-20

2-4-6-8-10
KB SINGLE LEG RDL
PUSH UPS



REST AS NEEDED

6 MINUTES AMRAP
10 SINGLE ARM DB  CLEANS (5/5)
20M SLED PUSH
10 BALL SLAMS
20M SLED PUSH







5-4-20

3 ROUNDS
SEQUOIA PICNIC TABLE / OBSTACLE COURSE WITH STAIR RAIL SHIMMIES


5-2-20

14.48 MILE BIKE RIDE UP AND BACK SOUTH FORK LOOKOUT WITH 2085ft ELEVATION GAIN.






4-28-20

DEADLIFT
CLEANS
SHOULER TO OVERHEAD

400M HARNESED SLED PULL

CLEAN AND JERKS

400M HARNESSED SLED PULL

SHOULDER TO OVERHEAD
CLEANS
DEADLIFT



4-22-20

3 ROUNDS
SEQUOIA PICNIC TABLE OBSTACLE COURSE WITH SINGLE ARM ALTERNATING KB HIGH PULL, DB PUSH UPS ROWS, AND SANDBALL WALL THROWS MIXED IN



4-21-20

4 ROUNDS
10 DB PRESS LEFT HAND
20M SLED PUSH
10 DB PRESS RIGHT HAND
20M SLED PUSH
400M RUN


4-18-20

180 MINUTE RUN

SUGGESTION IS FOR FIRST HOUR WALK 1 MINUTE AFTER EVERY MILE, SECOND HOUR WALK 2 MINUTES AFTER EVERY MILE, 3RD HOUR WALK 3 MINUTES AFTER EVERY MILE. SEE HOW MANY MILES YOU GET DURING THIS 3 HOUR CHALLENGE.






4-15-20

LIFT DAY

INVERTED ROWS & CHEST TO CHEST WALL CLIMBS
BICEPS & TRICEPS
DB SNATCH & WEIGHTED CRUNCHES
SAND BALL WALL THROWS

NUMBER OF SETS, REPS, AND WEIGHT ON YOU








4-14-20

2 BURPEE
4 SHOULDER PRESS
6 KB SWING

400M RUN

4 BURPEE
6 SHOULDER PRESS
8 KB SWING

400M RUN

6 BURPEE
8 SHOULDER PRESS
10 KB SWING

400M RUN

8 BURPEE
10 SHOULDER PRESS
12 KB SWING


4-13-20

30 MINUTE REDHAWK WOMENS SOCCER CHALLENGE

5 PUSH UPS
10 BODY SQUAT
15 3-WAY CRUNCHES (5-5-5)
100M RUN
3 DRIBBLES AROUND GOAL
100M RUN

HOW MANY ROUNDS CAN YOU GET IN 30 MINUTES?


4-11-20

PAIGE REED PROGRAM

6 ROUNDS
12 ALT SINGLE ARM DB SNATCHES
5 PUSH UP DB ROW
10 BODY SQUAT
100M SPRINT




4-9-10

20 MINUTES GROUP BALL DRIBBLING CHALENGE WITH BURPEE PENALTY

20 MINUTES 3 ON 3 BASKETBALL (GIRLS BEAT BOYS 11-8)




4-8-20

5 ROUNDS
5 PUSH UPS
10 BODY SQUAT
15 3-WAY CRUNCHES (5-5-5)
PICNIC TABLE/OBSTACLE COURSE (MEDIUM)

4-7-20

2 MILE RUN ON TRACK
80% PACE ON STRAIGHTS
60% PACE ON CORNERS

4-6-20

6 ROUNDS
6 SINGLE LEG DEADLIFT (EACH SIDE)
5 SHOULDER PRESS
4 CLEANS
5 SHOULDER PRESS
50M SPRINT



4-2-20

2 MILE RUN ON TRACK
80% PACE ON STRAIGHTS
60% PACE ON CORNERS

3-30-20

4.5 MILE TRAIL RUN FROM CLOVERDALE PARKING AROUND PIETY HILL LOOP