2-7-14

WARM UP

STRENGTH, SKILL, METCON, CARDIO, CORE

20-30 MINUTE AMRAP

50 DOUBLE UNDERS

4 ROUNDS
1+ MUSCLE UPS
10 PUSH UP TO CRAB POSITION
5 CLEANS

50 DOUBLE UNDERS

4 ROUNDS
50 STORM CRUNCHES
2 STAIR HOPS

50 DOUBLE UNDERS

COOL DOWN AND MOBILITY



 

1-27-14

WARM UP

STRENGTH, SKILL, METCON, CARDIO, CORE

30 MINUTE AMRAP

1/4 MILE RUN

15 T2B (TOE TO BARS)
7 S2OH (SHOULDER TO OVERHEAD) 

15 DOUBLE COUNT BICYCLE CRUNCHES
7 SHOWTIME PLANK PUSH UPS

15 GHD
7 GOBLET SQUATS

TRIBUTES

COOL DOWN AND MOBILITY

 

 



                                   

1-24-14 JOEL FORSETH BWOD

REPEAT OF 1-24-13 JOEL FORSETH BWOD

WARM UP

 

STRENGTH, SKILL, METCON, CORE

 

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

DEMO FUTURE ADVANCED MOVEMENTS FOR THE 24 REP EXERCISES

 



                             

COOL DOWN AND MOBILITY

1-20-14

WARM UP

STRENGTH, SKILL, METCON, CORE

24 MINUTE AMRAP
ANY ORDER, BREAK UP IF OR AS NEEDED

5 ROPE CLIMBS
5 BACKWARDS STAIR CRAWLS
30 GHD
30 OH PLATE BOX JUMPS 25/10
30 ROLLBACK BURPEES
30 HANG CLEANS 135/95
60 BALL TO WALL 20/16
300 DOUBLE UNDERS

COOL DOWN AND MOBILITY

1-13-14

WARM UP

STRENGTH AND SKILL
ARTISTS CHOICE EXERCISE, NUMBER OF SETS, AND REPS OF
OLYMPIC LIFT
BODYWEIGHT EXERCISE

METCON
15 MINUTE AMRAP
5 CHEST TO CHEST WALL CLIMBS
5 PULL UPS
10 KB SDHP 70/53
20 SINGLE FOLLOWED BY A DOUBLE UNDER

CORE
MFA AB BONUS 2
10 WIPERS
20 HEADSTAND KNEE TO ELBOWS
30 CORE BALL RAISES
40 KNEE TO ELBOWS
50 SECOND L-SIT

COOL DOWN AND MOBILITY

 

 



1-10-14

WARM UP

STRENGTH, SKILL, METCON, CORE
24 MINUTE AMRAP
START AT BEGINNING AND DO 1ST EXERCISE, THEN 1ST AND 2ND, THEN 1ST 2ND AND 3RD, THEN 1ST, 2ND, 3RD, 4TH....

20 BICYCLE CRUNCHES

10 PUSH UPS

15 BALL TO WALLS

25 DOUBLE UNDERS

15 KB SWINGS 53/44

10 STAIR RUNS

20 1 ARM DUMBELL SNATCH (10 EACH SIDE) 80/50

COOL DOWN AND MOBILITY



 

12-30-13

WARM UP

STRENGTH, SKILL, METCON, CORE

45 SECONDS AT EACH STATION, REST BETWEEN ROUNDS DEPENDS ON GROUP SIZE, START AT BEGINNING EACH ROUND AND GO IN ORDER.

DOUBLE UNDERS
GHD
PUSH PRESS OR JERK 115/85/65
PLANK
PULL UP TOE TO BAR
RESISTANCE BAND SHOTS
3 WAY SHOULDER PLANKS 8/6
BOX JUMPS 24/20
PUSH UP TO CRAB POSITION
STAIR RUNS

COOL DOWN AND MOBILITY

12-26-13

WARM UP

STRENGTH, SKILLL METCON, CORE
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

COOL DOWN AND MOBILITY

12-20-13

WARM UP

STRENTH, SKILL, METCON, CORE
BREAK UP OR MIX AS NEEDED

100 STORM CRUNCHES
90 BODY SQUATS
80 SINGLE THEN DOUBLE UNDERS
70 WALKING LUNGES
60 V UPS
50 BALL TO WALL 20/16
40 BURPEES
30 ALT BALL ROLL PUSH UPS
20 PULL UP TOE TO BARS
10 1 ARM CLEAN AND JERK 80/50
5 BACKWARDS STAIR CRAWLS

COOL DOWN AND MOBILITY

12-18-13

WARM UP

STRENGTH, SKILL, METCON, CORE

15 MINUTE AMRAP

3 HSPU
6 HANG CLEANS 115/85
9 GOBLET SQUATS 70/53
1,2,3,4.... STAIR RUNS

COOL DOWN AND MOBILITY



12-16-13

WARM UP

STRENGTH, SKILL, METCON, CORE
(3-5) 5 MINUTE ROUNDS, 1 MINUTE REST BETWEEN ROUNDS, 1 MINUTE AT EACH STATION. KEEP RUNNING COUNT OF REPS AND TRY TO MAINTAIN OR IMPROVE EACH ROUND

BEAR CRAWL SHUTTLES
KB SDHP 70/53
DUMBELL ALT ARM DUMBELL GROUND TO OVERHEAD 50/35
BURPEE
SQUAT HORIZONTAL PULL UPS

COOL DOWN AND MOBILITY



12-6-13

WARM UP

STRENGTH, SKILL, METCON, CORE
ANY ORDER, BREAK OR MIX UP AS OR IF NEEDED

30 GOBLET SQUATS 70/53
30 GHD
30 DIVER PUSH UPS
30 PLATE OH WALKING LUNGES 45/35
30 KB SWINGS 70/53
30 PULL UPS
30 TOE TO BARS
300 DOUBLE UNDERS

COOL DOWN AND MOBILITY

12-4-13

WARM UP

STRENGTH AND SKILL
10-2
DEAD LIFTS
BARBELL ARCHES
STRICT PULL UPS

METCON
6 MINUTE AMRAP
1,2,3,4...HSPU
10,20,30,40...DOUBLE UNDERS
10,20,30,40...STORM CRUNCHES

CORE
WIPERS

COOL DOWN AND MOBILITY

12-2-13

WARM UP

STRENGTH AND SKILL
4 ROUNDS, INCREASING WEIGHT EACH ROUND
4 FRONT SQUATS THEN TRANSFER BAR FOR 8 BACK SQUATS
4-12 REPS OF DUMBELL PRESS

METCON
10 BURPEE BOX JUMPS
80 FULL SIT UPS
10 BURPEE BOX JUMPS

REST UNTILL RECOVERED

5 BURPEE BOX JUMPS
40 FULL SIT UPS
5 BURPEE BOX JUMPS

CORE
L-SITS

COOL DOWN AND MOBILITY

11-30-13

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

 

 

 

 

Samuel McThadeus Forseth

11-30-1984

 

 

11-26-13

WARM UP

STRENGTH AND SKILL
MUSCLE UPS
DOUBLE UNDERS

METCON
2 ROUNDS FOR TIME
10 PUSH UP TO CRAB
10 ROLLBACK BURPEES
1 BACKWARDS STAIR CRAWL

CORE
PLANK FOR ABOVE METCON TIME

COOL DOWN AND MOBILITY





11-25-13

REPEAT OF 7-29-13 FROM JOESPH FORSETH DESHAIS AND MFA NORTH

 

STRENGTH AND SKILL 
10,5,2,1,1 SDHP
MAX HANDSTAND WALK OR STATIONARY

 

METCON

FOR TIME

20-15-10 (20 REPS OF EACH, 15 REPS OF EACH, 10 REPS OF EACH)
BURPEES
OH SQUATS (OVERHEAD SQUATS) 95/75
FULL SIT UPS

COOL DOWN AND MOBILITY

 





 

11-22-13 REMIX OF 9-28-12

REMIX FROM OUR 9-28-12 WOD

3 ROUNDS, 2 MINUTE REST BETWEEN ROUNDS

ROUND 1
30 WALL BALL
15 BOX JUMP

ROUND 2
30 WALL BALL
15 BOX JUMP
15 PUSH PRESS 115/85
15 TOE TO BAR
15 KB SDHP 70/53

ROUND 3
30 WALL BALL
15 BOX JUMP
15 PUSH PRESS 115/85
15 TOE TO BAR
15 KB SDHP 70/53
15 PULL UPS
15 SQUAT CLEAN 115/85



11-20-13

REMIX FROM OUR 1-28-13 WOD

WARM UP

STRENGTH AND SKILL
BREAK AND MIX UP AS NEEDED
5 SHUTTLE BEAR CRAWLS
15 MUSCLE UPS
15 OLYMPIC LIFTS OF CHOICE

METCON
FOR TIME
150 DOUBLE UNDERS

CORE
30 GHD WITH TWIST

11-18-13

WARM UP
 
STRENGTH AND SKILL
10,6,3,1,1 DEADLIFT
7,5,1,1,1 PLATE PLYO PUSH UP (ADD HEIGHT EACH SET)
5,4,3,2,1 HORIZONTAL PULL UPS

METCON
FOR TIME
15,10,5 ALTERNATING PLATE PUSH UPS
30, 20, 10 WALKING LUNGES

CORE
20 HUERTA PLATE SLIDES
 
COOL DOWN AND MOBILITY