SMF Tribute Workout

30 MINUTE AMRAP (As Many Rounds As Possible)

11 MUSCLE UPS
30 CHEST TO CHEST WALL CLIMBS
84 DOUBLE UNDERS

AND

11 SQUAT CLEAN AND JERK 135/105
30 LIDELL PLANKS
84 STORM CRUNCHES

 




7-1-13

BREAK INTO 4 GROUPS, TIMER WILL BE GROUP THAT IS DOING THE 1/3 MILE RUN.
WHEN THE GROUP RETURNS FROM 1/3 MILE RUN ROTATE TO NEXT STATION. GROUP WILL GO TO EACH STATION 3 TIMES FOR 3 ROUNDS TOTAL

STATIONS


1/3 MILE RUN


10 GROUND TO OVERHEAD
10 BOX JUMP
20 HEADSTAND KNEE TO ELBOW OR TOES TO GROUND


STAIR RUNS


1 CHEST TO CHEST WALL CLIMBS
2 PULLUPS
3 TOE TO BARS



 

6-28-13

1/3 MILE RUN

100 DOUBLE UNDERS
90 STORM CRUNCHES
80 WALKING LUNGES
70 LIDELL PLANKS
60 BODY SQUATS

1/3 MILE RUN

50 STRAIGHT UP CRUNCHES
40 HR PUSHHUPS
30 KB SWINGS
20 PULUPS
10 BOX JUMPS

1/3 MILE RUN



MFA Mud Prep

WORK THIS IN WITH YOUR RUNNING

10 GRAPPLERS (EACH SIDE)

20 OVER UNDERS

30 THREE WAY SHOULDER PLANKS

200 YD SLED DRAG SPRINT
 
 
 

6-18-13

REVISIT AND TWIST JOSEPH FORSETH DESHAIS AND RON DEMAAGD B-DAY WODS

1/4 MILE RUN

6 OVER BAR BURPEE SDHP
2 MUSCLE UPS
90 DOUBLE UNDERS

1/4 MILE RUN

6 HUERTA CRAWLS
8 KB TURKISH GETUPS
65 STORM CRUNCHES

1/4 MILE RUN

6 OVER BAR BURPEE SDHP
2 MUSCLE UPS
90 DOUBLE UNDERS

1/4 MILE RUN

6 HUERTA CRAWLS
8 KB TURKISH GETUPS
65 STORM CRUNCHES

 


MFA ABS

MIXED FITNESS ARTIST MELISSA FORSETH DEVELOPED AB MUSCLES AS A RESULT FROM MIXED FITNESS TRAINING AND GLUTEN FREE DIETS.

 
 



 

 

6-17-13

1/4 MILE RUN

21-15-9 REPS
ROLLBACK PISTOLS
BICYCLE CRUNCHES (3 COUNT)
SHOULDER TO OVERHEAD
HIGH PULLS
DOUBLE UNDERS (210, 150, 90)

1/4 MILE RUN
 


6-11-13 Ron DeMaagd Birthday Part 2

RON DEMAAGD (6-8-65) BIRTHDAY CELEBRATION CONTINUES!!!!

24 MINUTE AMRAP
6 HUERTA CRAWLS
8 KB TURKISH GETUPS
65 DOUBLE UNDERS
 


6-10-13 Ron DeMaagd Birthday Part 1

RON DEMAAGD (6-8-65) BIRTHDAY CELEBRATION!!!!

NEXT TWO DAYS, 24 MINUTE ROUNDS, 48 MINUTES OF WORK FOR  RON

24 MINUTE AMRAP
6 CHEST TO CHEST WALL CLIMBS
8 SQUAT CLEAN AND JERK 95/75
65 STORM CRUNCHES


6-7-13

(4) 7 MINUTE ROUNDS

ROUND 1
10 GHD
BEAR CRAWL SHUTTLE

ROUND 2
50 DOUBLE UNDERS
10 KB SDHP
10 BOX JUMPS

ROUND 3
20 JUMPING LUNGES
10 TOE TO BARS
5 MUSCLE UPS

ROUND 4
3 STAIR RUNS
30 LIDELL PLANKS


 
 
 
 
 


6-4-13 Joseph Forseth Deshais Birthday Part 2

THE CELEBRATION CONTINUES WITH ANOTHER 23 MINUTE AMRAP ROUND FOR JOSEPH FORSETH DESHAIS BIRTHDAY (6-2-90)

23 MIN AMRAP
6 OVER BAR BURPEE SDHP 135/95
2 MUSCLE UPS
90 DOUBLE UNDERS
 


 

6-3-13 Joseph Forseth Deshais Birthday Part 1

 JOSEPH FORSETH DESHAIS (6-2-90) 23RD BIRTHDAY CELEBRATION FOR TWO DAYS WITH A 23 MINUTE AMRAP ROUND

23 MINUTE AMRAP
6 KB BOX JUMPS
2 STAIR HOPS
90 BARBELL SITUPS
 

 
 

Balance

MIXED FITNESS ARTIST MEGAN CANAVAN DEMONSTRATES HER BALANCE

 

5-28-13


SEE IF YOU CAN FINISH IN 24 MINUTES

1/4 MILE RUN

24 PULLUPS
24 PUSHUPS
24 WALKING LUNGES
24 KB SWINGS

1/4 MILE RUN

24 TOE TO BARS
24 PLYO PUSHUPS
24 PLYO SQUATS

1/4 MILE RUN

24 OVER BAR DIPS
24 BURPEES

1/4 MILE RUN

24 STAIR RUNS
 



5-14-13

1/2 MILE RUN

3 ROUNDS OF OTM'S (ON THE MINUTES)

1 STAIR CRAWL
10 HIGH BOX JUMPS
15 BURPEES
20 TOE TO BARS
25 KB SWINGS

1/2 MILE RUN
 

 

 
 
 
 
 
 
 
 

Blonyx Supplement

 
 
Today will be the beginning of a 30 day trial of Blonyx HMB+ Creatine. Rowan Minnion was nice enough to send a supply to MixedFitnessArtist.com and Joel Forseth will be the one taking this product. For a reference point after todays workout 5-13-13 Joel Forseth did 13 Bar Muscle Ups, at the end of the 30 days Joel will again do Bar Muscle Ups and see how the numbers match. Also Joel will be taking into account his recovery and performance during all his other types of Mixed Fitness training and will report back at the end of the 30 days.

 
 
 
 

 

 

 


5-13-13


1/4 MILE RUN

10 CHEST TO CHEST
10 PULLUPS
20 TOE TO BARS

1/4 MILE RUN

10 HUERTA SLIDES
10 PISTOLS
20 BOX JUMPS

1/4 MILE RUN

1 STAIR CRAWL
1 STAIR RUN
2 STAIR HOPS

1/4 MILE RUN

100 UP DOWN STRAIGHT UP CRUNCHES
100 WALKING LUNGES
200 DOUBLE UNDERS
 
 
 

5-7-13

CHARLES RAMSEY TRIBUTE
WE TAKE AN OLD ONE (8-9-12), MODIFY IT, THEN EXTEND IT TO 3 ROUNDS

ROUND 1
10 SQUAT CLEANS 65/55
2 ONE LEGGED STAIR CLIMBS BACKWARDS (ONE EACH LEG)
10 BURPEE BOX JUMPS
20 SQUAT PULLUP TOES TO BARS
30 HR PUSHUPS
40 FULL SITUPS
50 DOUBLE UNDERS

ROUND 2
20 HANG SNATCH OR HANG SPLIT SNATCH 65/55
 2 ONE LEGGED STAIR CLIMBS BACKWARDS (ONE EACH LEG)
10 BURPEE BOX JUMPS
20 SQUAT PULLUP TOES TO BARS
30 HR PUSHUPS
40 FULL SITUPS
50 DOUBLE UNDERS

ROUND 3
30 SHOULDER TO OVERHEAD 65/55
2 ONE LEGGED STAIR CLIMBS BACKWARDS (ONE EACH LEG)
10 BURPEE BOX JUMPS
20 SQUAT PULLUP TOES TO BARS
30 HR PUSHUPS
40 FULL SITUPS
50 DOUBLE UNDERS

 
 
BIRTHDAY BONUS!!!!
53 REPS OF 53LB KB SWINGS FOR JOHN STUFKOSKY


5-6-13

MFA CHECKLIST

ANY ORDER, STAY IN EACH EXERCISE THOUGH TILL COMPLETED BEFORE GOING ON TO NEXT EXERCISE OF YOUR CHOICE

10 BEAR CRAWL SHUTTLES

15 CHEST TO CHEST WALL CLIMBS
15 STAIR RUNS
15 WIPERS
15 CLEAN AND JERK 135/115

150 BICYCLE CRUNCHES
150 STRAIGHT UP CRUNCHES
150 DOUBLE UNDERS







MFA 3 MIN CHALLENGE

HOW MANY CAN YOU COMPLETE IN 3 MINUTES?

DUMBELL ROLLBACK PISTOL ONE LEGGED BURPEES WITH A CLAP
8 or 6lb DUMBELLS


Subscribe to: Posts (Atom)