MFA SUMMER CAMP 2020 WEEK #15

WEEK #15

THIS WEEK IS TAPERED BACK IN INTENSITY AND  DURATION IN PREPARATION FOR WEEKENDS BACKPACKING TRIP 

MONDAY 6-22-20
20 MINUTES CONTROLLED PACE
5 SNATCH
10 INVERTED ROW OR 5 PULL UPS
20 STEP UPS




TUESDAY 6-23-20
20 MINUTE
FREE LIFT AND MOBILITY WORK


WEDNESDAY 6-24-20 
20 MINUTE CONTROLED PACE 
SEQUOIA OBSTACLE COURSE


MFA SUMMER CAMP 2020 WEEK #14

WEEK #14

MONDAY 6-15-20
5 ROUNDS (ADD WEIGHT EACH ROUND)
5 CLEAN AND JERK
RUN TO TOP OF HILL AND BACK



TUESDAY 6-16-20
CHIPPER WOD
10 PULL UPS
20 TOE TO BAR OR KNEE TO ELBOWS
30 BOX JUMPS
40 PUSH UPS
50 WALL BALL
60 SNATCH (ANY STYLE, BAR OR DB)
70 WALKING LUNGES
80 BODY SQUATS
90 STORM CRUNCHES
100M SPRINT









WEDNESDAY 6-17-20
FREE LIFT


THURSDAY 6-18-20
TRACK DAY
KP PROGRAM WHERE EACH ASIGNED MINUTE IS
0:00     200M RUN
2:00     400M RUN
5:00     200M RUN
7:00     800M RUN
12:00   200M RUN
14:00   400M RUN



FRIDAY 6-19-20
ENDURANCE DAY
3 MILE RUN THROUGH GARDEN TRACK

MFA SUMMER CAMP 2020 WEEK #13

WEEK #13

MONDAY 6-8-20
15 MINUTE AMRAP
10 CAL ROW
5 T2B
10 WALL BALL




TUESDAY 6-9-20
2,4,6,8 HANG SNATCH SQUAT
2,4,6,8 HANG SQUAT CLEAN
RUN TO TOP OF HILL AND BACK AFTER EACH 2,4,6,8 (8 TOTAL RUNS)





WEDNESDAY 6-10-20
FREE LIFT




THURSDAY 6-11-20
TRACK DAY
5-4-3-2-1
5 MINUTE JOG, 1 MINUTE 80% RUN
4 MINUTE JOG, 1 MINUTE 80% RUN
3 MINUTE JOG, 1 MINUTE 80% RUN
2 MINUTE JOG, 1 MINUTE 80% RUN
1 MINUTE JOG, 1 MINUTE 80% RUN


FRIDAY 6-12-20
ENDURANCE FRIDAY
4.5 MILE RUN (ARBORETUM LOOP)



MFA SUMMER CAMP 2020 WEEK #12

WEEK #12

MONDAY 6-1-20
3 ROUNDS
3,6,9 DEADLIFT
RUN TO TOP OF HILL AND BACK
30 SECOND PLANK
3,6,9 SINGLE ARM ALT DB SNATCH (EACH SIDE)
RUN TO TOP OF HILL AND BACK
30 SECOND PLANK




TUESDAY 6-2-20
JOEY FD 30 YEAR BDAY WOD
90 REPS,  ANY ORDER, SAME DB'S
30 WEIGHTED STEP UPS
30 YARD DB CRAWL (15 FORWARD & 15 BACK)
30 MAN MAKERS







WEDNESDAY 6-3-20
FREE LIFT


THURSDAY 6-4-20
TRACK DAY
100-200-300-400-300-200-100
REST AS NEEDED BETWEEN, OR WALK EQUIVALENT


FRIDAY 5-29-20
ENDURANCE DAY
4 MILE RUN (1 MILE ALL UPHILL)