HALF OF LAST WEEK WITH 10 MINUTE TIME CAP
200 STEPS JACOBS LADDER
3 BEAR CRAWL SHUTTLES
4 BACKWARDS STAIR CRAWLS
5 CHEST TO CHEST WALL CLIMBS
REST AS NEEDED, THEN...
5 OR 6 IF YOU DIDNT BEAT TIME CAP FOR ABOVE
80 YARD 40/40 SPRINTS
FIRST 40 YARDS ARE SLED SPRINTS, LAST 40 SPRINTING
45LBS MEN/35LBS WOMEN
9-25-15
AARON KRZYWIKI PROGRAM
ANY ORDER
ONE MINUTE EACH FOR MAX REPS, REST AS NEEDED BETWEEN MINUTES
JACOBS LADDER
CHEST TO CHEST
PULL UPS
PUSH UPS
SIT UPS
DOUBLE UNDERS
BOX JUMPS
BODY SQUATS
ROW
BONUS
TWERK
ANY ORDER
ONE MINUTE EACH FOR MAX REPS, REST AS NEEDED BETWEEN MINUTES
JACOBS LADDER
CHEST TO CHEST
PULL UPS
PUSH UPS
SIT UPS
DOUBLE UNDERS
BOX JUMPS
BODY SQUATS
ROW
BONUS
TWERK
9-23-15
AARON KRZYWIKI PROGRAM
500 FT JACOBS LADDER
3 ROUNDS
10 CHEST TO CHEST
10 PULL UPS
15 BOX JUMPS
15 GHD SIT UPS
BONUS
500 MORE FEET JACOBS LADDER
500 FT JACOBS LADDER
3 ROUNDS
10 CHEST TO CHEST
10 PULL UPS
15 BOX JUMPS
15 GHD SIT UPS
BONUS
500 MORE FEET JACOBS LADDER
9-21-15
KELLY HUFFORD INSPIRED
400 STEPS JACOBS LADDER
6 BEAR CRAWL SHUTTLES
8 BACKWARDS STAIR CRAWLS
10 CHEST TO CHEST WALL CLIMBS
AB BONUS
100 SUN GODDESS SIT UPS
400 STEPS JACOBS LADDER
6 BEAR CRAWL SHUTTLES
8 BACKWARDS STAIR CRAWLS
10 CHEST TO CHEST WALL CLIMBS
AB BONUS
100 SUN GODDESS SIT UPS
9-18-15
AARON KRZYWIKI PROGRAM
300 STEPS ON JACOBS LATER
THEN 3 ROUNDS
1ST ROUND, 2ND ROUND, 3RD ROUND
10,12,14 HAND STAND PUSH UPS
10,14,18 OH SQUAT WITH 2 SECOND PAUSE AT BOTTOM 95/65
10,18,26 GHD SIT UPS
40, 60 , 80 YARD SLED SPRINT 1 PLATE/EMPTY
300 STEPS ON JACOBS LATER
THEN 3 ROUNDS
1ST ROUND, 2ND ROUND, 3RD ROUND
10,12,14 HAND STAND PUSH UPS
10,14,18 OH SQUAT WITH 2 SECOND PAUSE AT BOTTOM 95/65
10,18,26 GHD SIT UPS
40, 60 , 80 YARD SLED SPRINT 1 PLATE/EMPTY
9-14-15
FOR TIME
RUN BIG LOOP (1/3 MILE)
10 S2OH (SHOULDER TO OVERHEAD) 135/95
20 FULL SIT UPS
8 S2OH
16 FULL SIT UPS
6 S2OH
14 FULL SIT UPS
4 S2OH
12 FULL SIT UPS
2 S2OH
10 FULL SIT UPS
RUN BIG LOOP (1/3 MILE)
BONUS:
25, 50, 75, 100 YARD SPRINT
RUN BIG LOOP (1/3 MILE)
10 S2OH (SHOULDER TO OVERHEAD) 135/95
20 FULL SIT UPS
8 S2OH
16 FULL SIT UPS
6 S2OH
14 FULL SIT UPS
4 S2OH
12 FULL SIT UPS
2 S2OH
10 FULL SIT UPS
RUN BIG LOOP (1/3 MILE)
BONUS:
25, 50, 75, 100 YARD SPRINT
9-11-15
AARON KRZYWIKI PROGRAM
500M ROW
54 WALL BALL
53 HR PUSH UPS
52 GHD
500M ROW
20 CLEANS 135/105
20 FRONT SQUATS 135/105
20 DEADLIFT 135/95
500M ROW
54 WALL BALL
53 HR PUSH UPS
52 GHD
500M ROW
20 CLEANS 135/105
20 FRONT SQUATS 135/105
20 DEADLIFT 135/95
9-7-15
LABOR DAY SO MEET AT 10:00
FOR TIME
ROW 3000 METERS
300 DOUBLE UNDERS
3 MILE RUN (RUN TO SEQUOIA, RUN 8 LAPS ON TRACK, RUN BACK) OR INSIDE ON TREADMILL
FOR TIME
ROW 3000 METERS
300 DOUBLE UNDERS
3 MILE RUN (RUN TO SEQUOIA, RUN 8 LAPS ON TRACK, RUN BACK) OR INSIDE ON TREADMILL
9-4-15
AARON KRZYWIKI PROGRAM
100 DOUBLE UNDERS OR 100 SECONDS OF DOUBLE UNDER PRACTICE
10-8-6-6-8-10 REPS EACH
HANG CLEAN 135/95
DEADLIFT 185/135
SHOULDER TO OVERHEAD 95/65
SQUAT 155/115
BONUS
100 DOUBLE UNDERS OR 100 SECONDS OF DOUBLE UNDER PRACTICE
100 DOUBLE UNDERS OR 100 SECONDS OF DOUBLE UNDER PRACTICE
10-8-6-6-8-10 REPS EACH
HANG CLEAN 135/95
DEADLIFT 185/135
SHOULDER TO OVERHEAD 95/65
SQUAT 155/115
BONUS
100 DOUBLE UNDERS OR 100 SECONDS OF DOUBLE UNDER PRACTICE
9-2-15 SEPTEMBER MFA BWOD
SEPTEMBER MFA BIRTHDAY
CAMERON KEATING TURNS 17 ON THE 22ND
KAITLYN BEYMER TURNS 21 ON THE 29TH
FOR TIME
1/4 MILE RUN
3 BEAR CRAWL SHUTTLES
9 BENT OVER ROWS 135/95
29 GHD
94 BALL TO WALLS 20/16
29 GHD
9 BENT OVER ROWS 135/95
3 BEAR CRAWL SHUTTLES
1/4 MILE RUN
CAMERON KEATING TURNS 17 ON THE 22ND
KAITLYN BEYMER TURNS 21 ON THE 29TH
FOR TIME
1/4 MILE RUN
3 BEAR CRAWL SHUTTLES
9 BENT OVER ROWS 135/95
29 GHD
94 BALL TO WALLS 20/16
29 GHD
9 BENT OVER ROWS 135/95
3 BEAR CRAWL SHUTTLES
1/4 MILE RUN
CAMERON KEATING BIRTHDAY BONUS
17 REPS OF BURPEE PULL UP TOE TO BARS
\
8-31-15
NOT FOR TIME
FOR SKILL AND S2OH (SHOULDER TO OVERHEAD) TECHNIQUE
1000M ROW
2 S2OH
800M ROW
4 S2OH HEAVIER
600M ROW
6 S2OH HEAVIER
400M ROW
8 S2OH HEAVIER
200M ROW
10 S2OH HEAVIEST
S2OH CAN BE BROKEN UP IF NEEDED, TECHNIQUE OVER SPEED EMPHASIS
FOR SKILL AND S2OH (SHOULDER TO OVERHEAD) TECHNIQUE
1000M ROW
2 S2OH
800M ROW
4 S2OH HEAVIER
600M ROW
6 S2OH HEAVIER
400M ROW
8 S2OH HEAVIER
200M ROW
10 S2OH HEAVIEST
S2OH CAN BE BROKEN UP IF NEEDED, TECHNIQUE OVER SPEED EMPHASIS
8-28-15
AARON KRZYWIKI PROGRAM
FOR TIME WITH EMOTM 5 FULL SIT UPS
100 DOUBLE UNDERS
10 SQUATS (FRONT OR BACK) 135/95
10 DEADLIFT 135/95
THEN 90,9,9, THEN 80,8,8.... TILL 10,1,1 REPS ARE DONE
FOR TIME WITH EMOTM 5 FULL SIT UPS
100 DOUBLE UNDERS
10 SQUATS (FRONT OR BACK) 135/95
10 DEADLIFT 135/95
THEN 90,9,9, THEN 80,8,8.... TILL 10,1,1 REPS ARE DONE
Cory Rhoades Striking Coach
TAKE ADVANTAGE!!!! FOR FITNESS, SELF DEFENSE, OR IF YOUR A PROFESSIONAL FIGHTER CORY RHOADES STRIKING WILL UP YOUR LEVEL.
(530) 691-2067
8-26-15
FOR TIME WITH EMOTM 5 FULL PUSH UPS
10 TOE TO BARS
10 BOX JUMP 24/20
10 SUMO DEADLIFT HIGH PULL 95/65
THEN 9,9,9, 8,8,8.... TILL 1,1,1 REPS ARE DONE
10 TOE TO BARS
10 BOX JUMP 24/20
10 SUMO DEADLIFT HIGH PULL 95/65
THEN 9,9,9, 8,8,8.... TILL 1,1,1 REPS ARE DONE
8-24-15
AARON KRZYWIKI PROGRAM
FOR TIME WITH EMOTM (EVERY MINUTE ON THE MINUTE) 6 JUMPING LUNGES
10 PULL UPS
10 SNATCH 95/65
10 GHD SIT UPS
THEN 9,9,9, THEN 8,8,8... TILL 1,1,1 REPS ARE DONE
FOR TIME WITH EMOTM (EVERY MINUTE ON THE MINUTE) 6 JUMPING LUNGES
10 PULL UPS
10 SNATCH 95/65
10 GHD SIT UPS
THEN 9,9,9, THEN 8,8,8... TILL 1,1,1 REPS ARE DONE
8-21-15 NICOLE FORSETH DESHAIS BWOD
NICOLE TURNS 24 TODAY!!!
24 MINUTE AMRAP
8 PULL UPS
21 FULL SIT UPS
91 DOUBLE UNDERS
8 CHEST TO CHEST
21 BURPEES
91 WALL BALL 20/16
24 MINUTE AMRAP
8 PULL UPS
21 FULL SIT UPS
91 DOUBLE UNDERS
8 CHEST TO CHEST
21 BURPEES
91 WALL BALL 20/16
4-27-15
SET YOUR CHAMPION FREE
EVERY 2:30 ON THE 2:30 FOR 5 ROUNDS ENDING AT 12:30 MINUTES
5 PULL UP TOE TO BARS
10 ONE LEGGED DUMBELL BURPEES 10/8 (5 EACH LEG)
1 BACKWARDS STAR CRAWL
MFA ENHANCEMENT FEE
AT THE END OF 12:30 FOR EVERY REP FAILED (5 FOR PULL UP TOE TO BARS, 10 FOR ONE LEGGED BURPEES, AND 15 FOR BACKWARDS STAIR CRAWL) THERE WILL BE A 1 REP HANDSTAND PUSH UP
EVERY 2:30 ON THE 2:30 FOR 5 ROUNDS ENDING AT 12:30 MINUTES
5 PULL UP TOE TO BARS
10 ONE LEGGED DUMBELL BURPEES 10/8 (5 EACH LEG)
1 BACKWARDS STAR CRAWL
MFA ENHANCEMENT FEE
AT THE END OF 12:30 FOR EVERY REP FAILED (5 FOR PULL UP TOE TO BARS, 10 FOR ONE LEGGED BURPEES, AND 15 FOR BACKWARDS STAIR CRAWL) THERE WILL BE A 1 REP HANDSTAND PUSH UP
4-24-15
FINAL KP FRIDAY
BEEN DONE BEFORE, WELL A FEW HAVE DONE IT BEFORE.... PERHAPS ONE OF THE MOST VISCIOUS OF KP FRIDAYS EVER WRITTEN?
BEEN DONE BEFORE, WELL A FEW HAVE DONE IT BEFORE.... PERHAPS ONE OF THE MOST VISCIOUS OF KP FRIDAYS EVER WRITTEN?
IN ORDER, START AT TOP AND FINISH RX REPS BEFORE MOVING ON TO NEXT
RX / SCALED
100 DOUBLE UNDERS OR 300 SINGLES FOR SCALED
90 WALL BALL 20/14
80 HR PUSH UPS
70 CAL ROW
60 PULL UPS
50 OVERHEAD LUNGE WALK 115/85
40 PISTOLS NO BANDS OR 200 SQUATS SCALED
30 BOX JUMPS 30/24
20 SQUAT CLEAN 155/115
10 MUSCLE UPS OR JUMPING OR 30 PULL UPS AND 30 DIPS FOR SCALED
RX / SCALED
100 DOUBLE UNDERS OR 300 SINGLES FOR SCALED
90 WALL BALL 20/14
80 HR PUSH UPS
70 CAL ROW
60 PULL UPS
50 OVERHEAD LUNGE WALK 115/85
40 PISTOLS NO BANDS OR 200 SQUATS SCALED
30 BOX JUMPS 30/24
20 SQUAT CLEAN 155/115
10 MUSCLE UPS OR JUMPING OR 30 PULL UPS AND 30 DIPS FOR SCALED
4-22-15
RON DEMAAGD 25 MINUTE EARTH DAY AMRAP
5 MINUTE CARDIO
10 SDHP
10 BALL PUSH UPS
10 BOX JUMPS
10 BAR SIT UPS
5 MINUTE CARDIO
10 SDHP
10 BALL PUSH UPS
10 BOX JUMPS
10 BAR SIT UPS
4-20-15
THREE JOBS FOR THIS 4-20
4 ROUNDS 20 MINUTE CAP
2 BEAR CRAWL SHUTTLE
10 PULL UPS
1/4 MILE RUN
MFA ENHANCEMENT FEE
IF 4 ROUNDS NOT FINISHED IN TIME CAP THEN 10 CHEST TO CHEST WALL CLIMB
4 ROUNDS 20 MINUTE CAP
2 BEAR CRAWL SHUTTLE
10 PULL UPS
1/4 MILE RUN
MFA ENHANCEMENT FEE
IF 4 ROUNDS NOT FINISHED IN TIME CAP THEN 10 CHEST TO CHEST WALL CLIMB
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