1-9-17

IDEA IS TO HOLD STEADY PACE DURING EACH OF THE 4 MINUTE STATIONS THEN OPEN TO A SPRINT PACE DURING ALL OF THE 2 ROUND PORTIONS.

4 MINUTES JACOBS LADDDER

2 ROUNDS OF
8 BOX JUMP
8 KB SWING
8 T2B

4 MINUTES ROWER

2 ROUNDS OF
8 BOX JUMP
8 KB SWING
8 T2B

4 MINUTES TREADMILL

2 ROUNDS OF
8 BOX JUMP
8 KB SWING
8 T2B

1-6-17

AARON KRZYWIKI PROGRAM

3 ROUNDS (95/65, 115/75, 135/95)

20 GHD
20 HR PUSH UPS
20 PULL UPS

17 CLEANS
17 OH PRESS
17 SQUAT

1-4-16

RON DEMAAGD PROGRAM

30 SIT UPS 20 DU'S
25 HR PUSH UPS  20 DU'S
20 OH LUNGES  20 DU'S
15 KB SWINGS  20 DU'S
10 PULL UPS  20 DU'S
5 C2C  20 DU'S
10 T2B  20 DU'S
15 CLEANS  20 DU'S
20 GOBLET SQUATS  20 DU'S
25 ROWS  20 DU'S
30 TWISTERS  20 DU'S

1-2-2017

MAKE 2017 YOUR YEAR MFA!!!!!

2 ROUNDS
20 CAL ROW
17 BURPEE TOE TO BARS

3 ROUNDS
20 DOUBLE UNDERS
17 FULL SIT UPS

4 ROUNDS
20 BODY SQUATS
17 PUSH UPS

WHATS YOUR 2017 FORECAST?

"I DONT LOOK AT A MANS WHO'S AN EXPERT IN ONE AREA AS A SPECIALIST. I LOOK AT HIM AS A ROOKIE IN TEN OTHER AREAS"
CONOR MCGREGOR

12-30-16

AARON KRZYWIKI PROGRAM

1200M ROW

50 SIT UPS
10 FRONT SQUATS 95/65
40 WALL BALL
10 FRONT SQUATS
30 GHD
10 FRONT SQUATS
20 PULL UPS
10 FRONT SQUATS
10 KB SDHP 70/53
10 FRONT SQUAT

IF COMPLETED IN INDER 30 MINUTES, REVERSE ORDER AND WORK BACK UP LIST

12-28-16

RON DEMAAGD 12-26-13 REVISIT

DO 1ST EXERCISE, THEN 2ND AND 1ST, THEN 3RD, 2ND AND 1ST, THEN 4,3,2,1....

1.     20 FULL SIT UPS
2.     20 DOUBLE UNDERS
3.     5 KB SWINGS 70/53
4.     5 BOX JUMPS
5.     5 BURPEES
6.     5 CLEANS 115/75
7.     5 DIVER PUSH UPS
8.     5 HORIZONTAL PULL UPS
9.     10 GHD
10.   10 TOE TO BARS
11.   10 CHEST TO CHESTS
12.   10 STAIR RUNS

12-26-15

8-26-13 REVISIT

50 HR PUSHUPS / 50 DOUBLE UNDERS / 25 FULL SIT UPS
40 OH BARBELL LUNGES 95/65 / 50 DOUBLE UNDERS / 25 FULL SIT UPS
30 KB SWINGS 70/53 / 50 DOUBLE UNDERS / 25 FULL SIT UPS
20 CHEST TO CHEST WALL CLIMBS / 50 DOUBLE UNDERS / 25 FULL SIT UPS
10 PISTOLS EACH LEG / 50 DOUBLE UNDERS / 25 FULL SIT UPS
5 ROPE CLIMBS 50 DOUBLE UNDERS / 25 FULL SIT UPS

12-22-16 OR 12-23-16

AARON KRZYWIKI PROGRAM

30 MINUTE CAP
COMPLETE 500 REPS ANY ORDER OR AMOUNT BUT CAP OF 250 WITH DU'S
DOUBLE UNDERS
PUSH  UPS
PULL UPS
SIT UPS
LUNGES
BODY SQUATS

12-21-16

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
4 MINUTE CARDIO
5 DEADLIFT
5 CLEANS
5 FRONT SQUAT
5 OH PRESS

12-19-16

YOUR YEAR (IF BORN IN 1965 THEN 65 REPS, IF BORN IN 1990 THEN 90, IF BORN IN 2000 OR LATER THEN ITS 100....)

CALORIE ROW
WALL BALL 20/16
DEADLIFT 135/95
HR PUSH UPS
LIDELL PLANKS

12-16-16

AARON KRZYWIKI PROGRAM

 RUN 1 MILE OR ROW 2400M

10 DEADLIFT 185/135
25 OH PLATE LUNGE 45/35
15 SQUAT CLEAN 115/75
25 OH PLATE LUNGE 45/35
20 GHD
25 OH PLATE LUNGE 45/35
15 SQUAT CLEAN 115/75
25 OH PLATE LUNGE 45/35
10 DEADLIFT 185/135

12-14-16

RON DEMAAGD PROGRAM

ANY ORDER, BREAK UP IF NEEDED

30 GOBLET SQUATS
30 FULL SIT UPS
30 HR PUSH UPS
30 OH LUNGES
30 TWISTERS
30 KB SWINGS
30 STAIR RUNS

GROOVE RING REVIEW

GROOVE RING WAS GENEROUS ENOUGH TO SEND US SOME OF THEIR FUNCTIONAL AND FASHIONABLE RINGS FOR REVIEW. THEY CAME IN QUITE THE HOLDING BOX AND EVEN A TIN TO HOLD YOUR COLLECTION. THE RINGS THEMSELVES ARE VERY COMFORTABLE AND WITHIN MINUTES WE WERE UNAWARE THEY WERE EVEN ON. WE FEEL THE DESIGN WITH FOCUS ON RECESSED GROOVES, INNER ARCH, AND EASED EDGE HAS MINIMIZED THE CONTACT WITH THE SKIN AND THIS IS A BIG PART FOR ITS COMFORT. FASHION WISE THE RINGS ARE PLEASING TO THE EYE AND CAN BE WORN IN ANY OUTING. THERE IS AN ORIGINAL AND A THIN LINE TO CHOOSE FROM, ALL HAVING THE FAINT INFINITY LOGO ETCHED ONCE AND WITHIN THE TWO THERE IS ALSO SEVEN COLORS FOR YOU TO PICK. FUNCTION WISE THE RINGS EXCEL. THESE RINGS CAN PERFORM WITHOUT INTERFERING IN ANY ACTIVITY FROM MILD TO WILD. SO FAR WE HAVE DONE  HOUSEWORK, YARD WORK, OFFICE WORK, SHOOTING, MECHANICAL, BATHING, SLEEPING AND WORKOUTS WITH THE RINGS ON AND WERE NOT AWARE WE WERE WEARING THEM. AS MIXED FITNESS ARTISTS WE WANT FUNCTION OVER FASHION BUT WITH GROOVE RINGS WE HAVE BOTH. BACKED WITH A LIFETIME WARRANTY ITS A GREAT PURCHASE. CLICK LINK BELOW, OR PERMANENT BANNER ON THE RIGHT TO GO TO THEIR WEBSITE AND SEE MORE INFO ON THIS RING THAT LIKE MIXEDFITNESSARTIST.COM IS RAISING THE BAR ON FITNESS IS RAISING THE BAR ON SILICONE RINGS.

https://groovelife.co/

12-12-16

E-DUB REMIX

4 ROUNDS FOR TIME
500M ROW
1 BACKWARDS STAIR CRAWL
10 WALL BALL
5 BURPEE SLED SHOVE

12-9-16

AARON KRZYWIKI PROGRAM

30 MINUTE TIME CAP IF NEEDED
1000M ROW
300 DOUBLE UNDERS
20 STAIR RUNS
300 DOUBLE UNDERS
1000M ROW

12-7-16

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
4 CHEST TO CHEST WALL CLIMB
8 PULL UPS
12 CLEANS
16 LESNAR PUSH UPS
20 TWISTERS
60 DOUBLE UNDERS

CHEST TO CHEST WALL CLIMB 

12-6-16

A FEW BONUS IDEAS FOR FREE DAYS....

IDEA 1
10 SLOW AND DEEP GHD SIT UPS
10 SUPERMANS
1 MINUTE PLANK
1 MILE RUN
10 SLOW AND DEEP GHD SIT UPS
10 SUPERMANS
1 MINUTE PLANK
1 MILE RUN
10 SLOW AND DEEP GHD SIT UPS
10 SUPERMANS

IDEA 2
1 MILE RUN
100 DOUBLE UNDERS
.75 MILE RUN
75 DOUBLE UNDERS
.50 MILE RUN
50 DOUBLE UNDERS
.25 MILE RUN
25 DOUBLE UNDERS


IDEA 3
6 MINUTES JACOBS LADDER
8 MINUTES ROW
10 MINUTES TREADMILL

12-5-16

DAY LATE E-DUB

12  MINUTE ROW
4 BACKWARDS STAIR CRAWL
69 WALL BALL

47 BURPEE SLED SHOVE

12-2-16

AAROK KRZYWIKI PROGRAM

2000M ROW
10 ROUNDS
2 BEAR CRAWL SHUTTLE
10 OH LUNGE 45/35
10 PUSH UPS

BEAR CRAWL SHUTTLE