2-7-13

SPLIT DEATH BY WORKOUT

1ST MINUTE 1 AND 1 REP, 2ND MINUTE 2 AND 2 REPS, 3RD MINUTE 3 AND 3 REPS....
STOP WHEN UNABLE TO FINISH PRESCRIBED REPS BEFORE MINUTES UP.

CLEAN AND JERK
PUSHUPS

 



BONUS: 6 MINUTE BEAR SHUTTLE CRAWLS



2-6-13

2 TIMES THROUGH, 1 MINUTE ROUNDS PER EXERCISE, 30 SECONDS REST

GHD

TURKISH GET UPS

BEAR CRAWL SHUTTLE

ROLLBACK SDHP

CLEANS

CORE BALL SIT THROUGH PUSHUPS

PISTOLS



2-5-13

MFA TOTAL BODY WORKOUT

2 SETS OF EACH EXERCISE, 2-8 REPS

BACK SQUAT
FRONT SQUAT
OVERHEAD SQUAT
PUSH PRESS
CLEANS
DEADLIFT
CORE BALL PUSHUPS
SHRUGS
BENT OVER ROWS
DIPS
CURLS
TOE TO BARS
PULLUPS

2-1-13

KP CHALLENGE

6 MINUTES AT EACH STATION

10 BURPEE BROAD JUMPS
300 METER ROW

15 GHD WITH TWIST
30 DOUBLE UNDERS

10 THRUSTERS
10 KB SWINGS

15 PULLUPS
10 ROPE CLIMBS

1-31-13

1-3-5-5-3-1 MINUTE ROUNDS
1 MINUTE REST BETWEEN ROUNDS

1 MINUTE
POP UPS

3 MINUTES
2 MUSCLE UPS
20 STORM CRUNCHES

5 MINUTES
10 DUMBELL PUSH PRESS
10 SECOND PUSHUP HOLD
20 FULL SIT UPS

5 MINUTES
10 SHRUGS
10 SECOND SQUAT HOLD
20 FULL SIT UPS

3 MINUTES
2 MUSCLE UPS
20 FULL SIT UPS

1 MINUTE
POP UPS



1-28-13

ANY ORDER, BREAK UP AS OR IF NEEDED

1 MILE RUN
6 SHUTTLE BEAR CRAWLS
30 GHD WITH TWIST
15 MUSCLE UPS
15 OLYMPIC LIFTS OF CHOICE
150 DOUBLE UNDERS

EXAMPLE OF BREAK UP....

3 ROUNDS OF
1/3 MILE RUN
2 SHUTTLE BEAR CRAWLS
10 GHD WITH TWIST
5 MUSCLE UPS
5 OLYMPIC LIFTS OF CHOICE
50 DOUBLE UNDERS



1-24-13

JOEL FORSETH

MIXED FITNESS ARTIST BIRTHDAY WORKOUT

5 MUSCLE UPS, 24 BOX JUMPS(30" BOX), 72 DOUBLE UNDERS

4 MUSCLE UPS, 24 SNATCH SQUATS, 72 DOUBLE UNDERS

3 MUSCLE UPS, 24 GHD WITH TWIST ON WAY DOWNS, 72 DOUBLE UNDERS

2 MUSCLE UPS, 24 DUMBELL PUSHUP TO SIDE PLANKS, 72 DOUBLE UNDERS

1 MUSCLE UP, 24 ROLLBACK KB SDHP, 72 DOUBLE UNDERS



1-21-13

8 MINUTES AT EACH STATION

4 THRUSTERS
12 TRX PENDULUMS

4 BAR MUSCLE UPS
12 KB SDHP

40 DOUBLE UNDERS
10 CORE BALL PULL INS



1-18-13

1/2 MILE RUN

3 ROUNDS
5 STRICT PULLUPS
10 SNATCH
15 STRAIGHT UP CRUNCHES

150 DOUBLE UNDERS

3 ROUNDS
10 TRX PIKES
10 TRX KNEE TO ELBOWS
10 GRAPPLERS

1/2 MILE RUN



1-11-13

KP CHALLENGE

10 MINUTE AMRAP
60 OVER BAR BURPEES
30 OH SQUATS 120/85
10 MUSCLE UPS


10 MINUTE AMRAP
50 WALL BALL
25 BOX JUMPS
10 KB SWINGS









1-7-13

24 MINUTE AMRAP

TRIBUTES
2 HIGH BOX JUMPS
4 STRICT PULLUPS
6 THRUSTERS
8 KB SDHP
10 HR PUSHUPS

 

 



1-4-13

KP CHALLENGE

1/4 MILE RUN


20-2'S OF THE FOLLOWING (20 OF EACH, THEN 18, THEN 16.....THEN 2)
PULLUPS
BURPEES
PUSHUPS
SIT UPS
DIPS


100 DOUBLE UNDERS

 

 



1-2-13

1/2 MILE RUN

TRIBUTES

100 PUNCH SPRAWL COMBOS (AFTER EVERY 10 PUNCHES YOU SPRAWL)

TRIBUTES

10 ROLLBACK BURPEES

TRIBUTES

10 BACKWARDS STAIR CRAWLS

TRIBUTES

10 ROLLBACK BURPEES

TRIBUTES

100 PUNCH SPRAWL COMBOS (AFTER EVERY 10 PUNCHES YOU SPRAWL)

TRIBUTES

1/2 MILE RUN

 

 

 

12-17-12

1/2 MILE RUN

3 ROUNDS
5 BOX JUMPS
10 KB SWINGS
15 ARCHES

1/2 MILE RUN

3 ROUNDS
5 PISTOLS
10 GROUND TO OVERHEAD
15 TOE TO BARS

1/2 MILE RUN

 



12-14-12

KP CHALLENGE

2 ROUNDS
30 HR PUSHUPS
50 DOUBLE UNDERS
20 PISTOLS (10 EACH LEG)
50 DOUBLE UNDERS
2 REVERSE CRAB WALKS UP STAIRS
50 DOUBLE UNDERS
20 DUMBELL CLEAN AND JERK
50 DOUBLE UNDERS
40 TOES TO BAR

 



12-12-12

24 MINUTE AMRAP

2 HIGH BOX JUMPS
10 SDHP
10 PUSH PRESS
BT2B COMBO (BURPEE, 5 T2B, BURPEE, 5 T2B, BURPEE)
40 DOUBLE UNDERS







MFA TRIBUTES

MIXED FITNESS ARTIST AB EXERCISE FOR THE ABS....

100 REPS TOTAL
20 LEG RAISES
20 LEG PUMPS
60 STORM CRUNCHES

 



12-7-12

KP CHALLENGE

TAKE TURNS WITH A PARTNER UNTILL 50 REPS ARE DONE EACH, PARTNER NOT DOING EXERCISE WILL BE DOING DOUBLE UNDERS....

CLEAN AND JERK
OVERHEAD SQUATS
PULL UPS
GHD SITUPS



12-5-12

6 MINUTES AT EACH STATION

SUMO DEADLIFT HIGH PULLS AND BOX JUMPS
3,6,9,12... REPS UNTILL 6 MINUTES IS UP

KB SWINGS AND L-SITS
3,6,9,12....REPS OR SECONDS FOR L-SITS UNTILL 6 MINUTES IS UP

GHD SIT UPS AND MUSCLE UPS(BAR OR RING)
5 AND 1, 10 AND 2, 15 AND 3, 20 AND 4, 25 AND 5.... UNTILL 6 MINUTES IS UP

DOUBLE UNDERS AND HR PUSHUPS
10 AND 5, 20 AND 10, 30 AND 15, 40 AND 20.... UNTILL 6 MINUTES IS UP

 



12-3-12

1 MILE RUN

3 ROUNDS OF
10 OVER BAR BUPREE CLEAN AND JERKS
20 GHD

2 ROUNDS OF
100 WALL MT CLIMBERS
10 ROLLBACK TO HANDSTAND PUSHUPS

1 ROUND OF
200 DOUBLE UNDERS
100 FULL SIT UPS