15 PULL UPS
15 FULL CLEANS 155/115
15 GHD
(2) 40 YARD SLED SPRINT 1 PLATE
15 TOE TO BARS
15 DEAD LIFT 205/165
15 GHD
(2) 60 YARD SLED SPRINTS 1 PLATE
15 CHEST TO CHEST
15 FRONT SQUAT 135/95
15 GHD
(2) 80 YARD SLED SPRINT 1 PLATE
 |
| Mini MFA Krzywiki |
Showing posts sorted by relevance for query AARON KRZYWIKI. Sort by date Show all posts
Showing posts sorted by relevance for query AARON KRZYWIKI. Sort by date Show all posts
6-17-16
AARON KRZYWIKI PROGRAM REVISIT
15 PULL UPS
15 FULL CLEANS 155/115
15 GHD
(2) 40 YARD SLED SPRINT 1 PLATE
15 TOE TO BARS
15 DEAD LIFT 205/165
15 GHD
(2) 60 YARD SLED SPRINTS 1 PLATE
15 CHEST TO CHEST
15 FRONT SQUAT 135/95
15 GHD
(2) 80 YARD SLED SPRINT 1 PLATE
15 PULL UPS
15 FULL CLEANS 155/115
15 GHD
(2) 40 YARD SLED SPRINT 1 PLATE
15 TOE TO BARS
15 DEAD LIFT 205/165
15 GHD
(2) 60 YARD SLED SPRINTS 1 PLATE
15 CHEST TO CHEST
15 FRONT SQUAT 135/95
15 GHD
(2) 80 YARD SLED SPRINT 1 PLATE
2-12-16 & 2-19-16
AARON KRZYWIKI PROGRAM
NOTE
WHATEVER ONE YOU CHOSE LAST WEEK FOR 2-12-16 THE OTHER ONE WILL NOW BE DONE. FOR THOSE WHO MISSED 2-12-16 THEN LOOKS LIKE YOU WILL BE DOING BOTH BACK TO BACK LIKE THE MFA ELITE DUO AARON KRZYWIKI AND KEVIN PENLAND DID
2 ROUNDS, SECOND ROUND YOU DOUBLE THE REPS (10,24,24,30,4)
5 CHEST TO CHEST
12 PULL UPS
12 GOBLET SQUATS
15 GHD
2 40 YARD SLED PUSH 1 PLATE
OR
90 WALL BALL
50 PULL UPS
20 HEAVY CLEANS 185/135
NOTE
WHATEVER ONE YOU CHOSE FOR 2-12-16 THE OTHER ONE WILL THEN BE DONE ON THE FOLLOWIN FRIDAY FOR 2-19-16 WOD
NOTE
WHATEVER ONE YOU CHOSE LAST WEEK FOR 2-12-16 THE OTHER ONE WILL NOW BE DONE. FOR THOSE WHO MISSED 2-12-16 THEN LOOKS LIKE YOU WILL BE DOING BOTH BACK TO BACK LIKE THE MFA ELITE DUO AARON KRZYWIKI AND KEVIN PENLAND DID
2 ROUNDS, SECOND ROUND YOU DOUBLE THE REPS (10,24,24,30,4)
5 CHEST TO CHEST
12 PULL UPS
12 GOBLET SQUATS
15 GHD
2 40 YARD SLED PUSH 1 PLATE
OR
90 WALL BALL
50 PULL UPS
20 HEAVY CLEANS 185/135
NOTE
WHATEVER ONE YOU CHOSE FOR 2-12-16 THE OTHER ONE WILL THEN BE DONE ON THE FOLLOWIN FRIDAY FOR 2-19-16 WOD
2-26-16
AARON KRZYWIKI PROGRAM OR CROSSFIT OPEN 16.1.... OR BOTH?
AK PROGRAMS WILL BE AVAIL FOR ANY TIME FRIDAY THROUGH MONDAY AND YOU CAN PICK WHAT DAY, FRIDAY OR MONDAY TO DO THE OPEN WOD FOR THE WEEK AND AARONS. THEREFORE, YOU WILL ONLY BE SEEING 2 MFA WODS PER WEEK POSTED UNTIL THE OPEN ENDS.
AARON KRZYWIKI PROGRAM
300 FT JACOBS LADDER
4 ROUNDS
20 WALL BALL
10 PULL UPS
10 KB SWING
40,60,80,100 YARD SLED PUSH 1 PLATE
AK PROGRAMS WILL BE AVAIL FOR ANY TIME FRIDAY THROUGH MONDAY AND YOU CAN PICK WHAT DAY, FRIDAY OR MONDAY TO DO THE OPEN WOD FOR THE WEEK AND AARONS. THEREFORE, YOU WILL ONLY BE SEEING 2 MFA WODS PER WEEK POSTED UNTIL THE OPEN ENDS.
AARON KRZYWIKI PROGRAM
300 FT JACOBS LADDER
4 ROUNDS
20 WALL BALL
10 PULL UPS
10 KB SWING
40,60,80,100 YARD SLED PUSH 1 PLATE
MFA Beginning and End
THE MIXED FITNESS ARTIST BEGAN AROUND JANUARY OF 2008. JOSEPH FORSETH DESHAIS WAS IN HIS SENIOR YEAR OF HIGH SCHOOL AND WAS LOOKING FOR AN EDGE IN THE HOPES OF QUALIFYING FOR THE STATE WRESTLING TOURNAMENT, IT WAS AT THIS POINT THAT JOEL FORSETH AND JOSEPH BEGAN TO TRAIN WITH A PURPOSE. JOEY ACCOMPLISHED HIS GOALS AND THE MIXED FITNESS ARTIST METHOD OF TRAINING BEGAN. IN THE SUMMER OF 2008 HALL OF FAMER RON DEMAAGD BEGAN AND THE WORKOUTS CONTINUED TO ADVANCE TO ANOTHER LEVEL. IT HAS BEEN A CONSTANT EVOLUTION. MELISSA FORSETH IN THE SPRING OF 2011 ENTERING THE CROSSFIT GAMES ADDED MAJOR INSIGHT INTO TRAINING METHODS WHILE AT THE SAME TIME THE JOINING OF KEVIN PENLAND TO OUR GROUP ADDED HUGE GAINS IN THE M.F.A. STRENGTH AND OLYMPIC LIFT ASPECTS. FITNESS MODEL MEGAN CANAVAN CONTRIBUTED THE IMPORTANCE OF PERFECT FORM. SUMMER OF 2012 HAD A NEW GENERATION WITH RACHEL DEMAAGD AND CAROLINE FORSETH ON BOARD AS WELL AS THE SPIN CLASS NOW TURNED MIXED FITNESS ARTIST GROUP OF JOHN STUFKOSKY, KELLY HUFFORD, AND TUCKER BIRCH(AKA CLARK KENT). 2012 IS WHEN WE SWITCHED GYMS AND GOT OUR VERY OWN MFA AREA. DYLAN MEYERS WAS ONE OF FIRST NEWBIES AND PERFORMED WITH INTENSITY BEFORE HEADING OFF FOR CAREER ADVANCEMENT. 2013 WE HAD CORY RHOADES INVOLVE STRIKING TO MANY MFA GAME ALONG WITH REGULAR ATTENDANCE FROM THE GIRLS WHO PRIOR WERE ALWAYS IN THE BACKROOM STARING AT THEIR WORKOUT ON PAPER, MICHELLE DOLL AND JULIE BURKE AND LATER MICHELLE'S HUSBAND MIKE DOLL ALONG WITH SEASON CAMEOS FROM THE ATHLETIC PHENOM CAMERON KEATING, ALONG WITH HIS HALL OF FAMER DAD ERIC KEATING. THE EVER ENTHUSIASTIC FITTEST CHEF WE KNOW CHE STEDMAN AND HIS WIFE TANYA STEDMAN WERE A GREAT ADDITION ALONG WITH KATELYN BEYMER WHO HAD NO END TO HER CARDIO. 2014-2015 WE SAW SOME INCREDIBLE IMPROVEMENTS FROM AARON KRZYWIKI, NICK HANKINS, AND E-DUB (VOTED MFA MOST FAVORITE) AS THEY TRANSFORMED OR REGAINED THEIR FITNESS LEVELS AND TOOK MFA MOST IMPROVED TITLES. HEALOHANI MONTGOMERY BROUGHT ANOTHER LEVEL CHANGE FOR US WITH HER PRESENCE AND EXAMPLES. CHRISTY FUTRELL MAKES APPEARANCES WHEN SHE CAN WITH BUSY SCHEDULE. 2016 HAD COLLEEN DEMAAGD BEGINNING HER TRANSFORMATION INTO HIGH SCHOOL STANDOUT ATHLETE AND SPEAKING OF ALL STAR ATHLETES, ONE OF THE TOP WRESTLERS FROM OUR AREA AUSTIN LOBSINGER BEGAN MAKING MFA PART OF HIS TRAINING AS HE TRANSITIONED FROM ATHLETICS INTO LAW ENFORCEMENT. 2017 SOCCER STANDOUT AND SUPER ATHLETIC DANIEL FORSETH-DENDAS PASSED EVERY CHALLENGE, ADYN AND RYAN FUTRELL BEGAN THEIR MFA JOURNEY FOR SUMMER TRAINING, ALEX PETERSON SHOWED AND IMPROVED CARDIO AND ENDURANCE TREMENDOUSLY AND HE INTRODUCED ALL AROUND COOL CHICK KATELYN GOFF TO US AS WELL. NICK VISCONTI REPRESENTING THE CITY OF REDDING WITH SECOND LONGEST CITY OF REDDING ATTENDANCE. WE RECOGNIZE LORI FORSETH FOR HER CAMEOS DURING BUSY SCHEDULE, NICOLE FORSETH FOR HER OFF SITE PARTICIPATION, TUFF FOR HITTING OUR WODS EVERY SO OFTEN, SUZANNE BIRCH AKA MOTB, JEFF, CAMERON AND PEYTON, HEATHER GUERRERO WONG, DAVID GUERRERO WONG, CALEB MCGREGOR, MADDI DODDS, SAMANTHA, SHELBY, KELLY KEITH, MATT VANERT, CT, WES SWAFFORD, ISAAC ARCHIBALD, STEVE, SHELLY, JOHAN, PETE, JAMES, JENNY, ALLEN, KAREN, RANDY, KIM, JEANNE, KYLE, SARAH, SARA, HEATHER, AARON, JUSTIN, FELLA FROM RB RODEO, JIM, VALLANA, MARIA, EVAN, CHRIS, JEREMIAH, GERRY, JADYN, CHLOE, BRYAN, JOSHUA, RANDY, ROBIN, MAC, ISIAH, JOHNY, SHAYLAH, THERON, JOE, AND COREY. I AM SURE I LEFT PEEPS OUT AS WE APPROACHING 10 YEARS AND THERES BEEN LOTS OF CAMEOS, ONE AND DONES, 5 AND DONES, AND OTHERS THAT WE HAVE ENJOYED THEM GIVING US THEIR TIME AND COMMITMENT. MID 2018 AND THIS WEBSITE IS NOW FOR HISTORICAL PURPOSES AND REFLECTION YOU CAN BELIEVE THAT AS MIXED FITNESS ARTISTS WE ARE SOMEWHERE EVOLVING AND ADVANCING WHILE MAINTAINING OUR ORIGINAL MINDSET OF TRAINING WITH AND FOR A PURPOSE....
OVER 100,000 VIEWS
WITH US HITTING OVER 100,000 VIEWS SEEMED FITTING THAT WE UPDATE OUR FIRST POST SOME 550 POSTS BACK SO PEEPS CAN KNOW A LITTLE ABOUT MFA HISTORY. ITS STILL AVAIL TO BE UPDATED, REWRITTEN AND MODIFIED JUST LIKE WE, AS MFA CAN UPDATE, REWRITE, AND MODIFY AS WE PROGRESS IN THE GAME OF FITNESS, LIFE, AND WHATEVER ELSE WE SET OUR MINDS TO.
A LITTLE HISTORY ABOUT M.F.A.
THE MIXED FITNESS ARTIST BEGAN AROUND JANUARY OF 2008. JOSEPH FORSETH DESHAIS WAS IN HIS SENIOR YEAR OF HIGH SCHOOL AND WAS LOOKING FOR AN EDGE IN THE HOPES OF QUALIFYING FOR THE STATE WRESTLING TOURNAMENT, IT WAS AT THIS POINT THAT JOEL FORSETH AND JOSEPH BEGAN TO TRAIN WITH A PURPOSE. JOEY ACCOMPLISHED HIS GOALS AND THE MIXED FITNESS ARTIST METHOD OF TRAINING BEGAN. IN THE SUMMER OF 2008 HALL OF FAMER RON DEMAAGD BEGAN AND THE WORKOUTS CONTINUED TO ADVANCE TO ANOTHER LEVEL. IT HAS BEEN A CONSTANT EVOLUTION. MELISSA FORSETH IN THE SPRING OF 2011 ENTERING THE CROSSFIT GAMES ADDED MAJOR INSIGHT INTO TRAINING METHODS WHILE AT THE SAME TIME THE JOINING OF KEVIN PENLAND TO OUR GROUP ADDED HUGE GAINS IN THE M.F.A. STRENGTH AND OLYMPIC LIFT ASPECTS. FITNESS MODEL MEGAN CANAVAN CONTRIBUTED THE IMPORTANCE OF PERFECT FORM. SUMMER OF 2012 HAD A NEW GENERATION WITH RACHEL DEMAAGD AND CAROLINE FORSETH ON BOARD AS WELL AS THE SPIN CLASS NOW TURNED MIXED FITNESS ARTIST GROUP OF JOHN STUFKOSKY, KELLY HUFFORD, AND TUCKER BIRCH(AKA CLARK KENT). 2012 IS WHEN WE SWITCHED GYMS AND GOT OUR VERY OWN MFA AREA. DYLAN MEYERS WAS ONE OF FIRST NEWBIES AND PERFORMED WITH INTENSITY BEFORE HEADING OFF FOR CAREER ADVANCEMENT. 2013 WE HAD CORY RHOADES INVOLVE STRIKING TO MANY MFA GAME ALONG WITH REGULAR ATTENDANCE FROM THE GIRLS WHO PRIOR WERE ALWAYS IN THE BACKROOM STARING AT THEIR WORKOUT ON PAPER, MICHELLE DOLL AND JULIE BURKE AND LATER MICHELLE'S HUSBAND MIKE DOLL ALONG WITH SEASON CAMEOS FROM THE ATHLETIC PHENOM CAMERON KEATING, ALONG WITH HIS HALL OF FAMER DAD ERIC KEATING. THE EVER ENTHUSIASTIC FITTEST CHEF WE KNOW CHE STEDMAN AND HIS WIFE TANYA STEDMAN WERE A GREAT ADDITION ALONG WITH KATELYN BEYMER WHO HAD NO END TO HER CARDIO. 2014-2015 WE SAW SOME INCREDIBLE IMPROVEMENTS FROM AARON KRZYWIKI, NICK HANKINS, AND ERIC WALLACE AS THEY TRANSFORMED OR REGAINED THEIR FITNESS LEVELS AND TOOK MFA MOST IMPROVED TITLES. HEALOHANI MONTGOMERY BROUGHT ANOTHER LEVEL CHANGE FOR US WITH HER PRESENCE AND EXAMPLES. CHRISTY FUTRELL MAKES APPEARANCES WHEN SHE CAN WITH BUSY SCHEDULE. 2016 HAD COLLEEN DEMAAGD BEGINNING HER TRANSFORMATION INTO HIGH SCHOOL STANDOUT ATHLETE AND SPEAKING OF ALL STAR ATHLETES, ONE OF THE TOP WRESTLERS FROM OUR AREA AUSTIN LOBSINGER BEGAN MAKING MFA PART OF HIS TRAINING AS HE TRANSITIONED FROM ATHLETICS INTO LAW ENFORCEMENT. 2017 SOCCER STANDOUT AND SUPER ATHLETIC DANIEL FORSETH-DENDAS PASSED EVERY CHALLENGE, ADYN AND RYAN FUTRELL BEGAN THEIR MFA JOURNEY FOR SUMMER TRAINING, ALEX PETERSON SHOWED AND IMPROVED CARDIO AND ENDURANCE TREMENDOUSLY AND HE INTRODUCED ALL AROUND COOL CHICK KATELYN GOFF TO US AS WELL. NICK VISCONTI REPRESENTING THE CITY OF REDDING WITH SECOND LONGEST CITY OF REDDING ATTENDANCE AS HE BATTLES. NEXT WEEK WE WELCOME CALEB MCGREGOR. WE RECOGNIZE LORI FORSETH FOR HER CAMEOS DURING BUSY SCHEDULE, NICOLE FORSETH FOR HER OFF SITE PARTICIPATION, TUFF FOR HITING OUR WODS EVERY SO OFTEN, SUZANNE BIRCH AKA MOTB, JEFF, CAMERON AND PEYTON, HEATHER GUERRERO WONG, DAVID GUERRERO WONG, MADDI DODDS, SAMANTHA, SHELBY, KELLY KEITH, MATT VANERT, CT, WES SWAFFORD, ISAAC ARCHIBALD, STEVE, SHELLY, JOHAN, PETE, JAMES, JENNY, ALLEN, KAREN, RANDY, KIM, JEANNE, KYLE, SARAH, SARA, HEATHER, AARON, JUSTIN, FELLA FROM RB RODEO, JIM, VALLANA, MARIA, EVAN, CHRIS, JEREMIAH, GERRY, JADYN, CHLOE, BRYAN, JOSHUA, RANDY AND ROBIN. I AM SURE I LEFT PEEPS OUT AS WE APPROACHING 10 YEARS AND THERES BEEN LOTS OF CAMEOS, ONE AND DONES, 5 AND DONES, AND OTHERS THAT WE HAVE ENJOYED THEM GIVING US THEIR TIME AND COMMITMENT. AS MIXED FITNESS ARTISTS WE WILL CONTINUE TO EVOLVE AND ADVANCE WHILE MAINTAINING OUR ORIGINAL MINDSET OF TRAINING WITH AND FOR A PURPOSE.
3-11-16
16.3 OPEN WOD
OPTIONAL
AARON KRZYWIKI PROGRAM
10 WALKING LUNGES BETWEEN EACH EXERCISE
PART 1
2000M ROW
20 CLEANS (5-5-5-5 +LBS EACH SET)
30 HR PUSH UPS
20 WALL BALL
PART 2
200FT JACOBS LADDER
20 OH PRESS (5-5-5-5 +LBS EACH SET)
30 GHD
20 BODY SQUATS WITH 2 SECOND PAUSE AT BOTTOM
7 MINUTE AMRAP
10 SNATCH 75/55
3 BAR MUSCLE UPS
OR
16.3 OPEN WOD SCALED
7 MINUTE AMRAP
10 POWER SNATCH 45/35
5 JUMPING CHEST TO BAR PULL UPS
AARON KRZYWIKI PROGRAM
10 WALKING LUNGES BETWEEN EACH EXERCISE
PART 1
2000M ROW
20 CLEANS (5-5-5-5 +LBS EACH SET)
30 HR PUSH UPS
20 WALL BALL
PART 2
200FT JACOBS LADDER
20 OH PRESS (5-5-5-5 +LBS EACH SET)
30 GHD
20 BODY SQUATS WITH 2 SECOND PAUSE AT BOTTOM
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
30 MINUTE TIME CAP IF NEEDED
1000M ROW
300 DOUBLE UNDERS
20 STAIR RUNS
300 DOUBLE UNDERS
1000M ROW
12-11-15
AARON KRZYWIKI PROGRAM
COMPLETE IN ANY ORDER, MUST FINISH ALL REPS BEFORE MOVING TO NEXT EXERCISE
2000 M ROW
20 KB SWING
20 FRONT RACK LUNGE
30 T2B
30 HR PUSH UPS
40 WALL BALL
40 PULL UPS
50 THRUSTERS
50 GHD
COMPLETE IN ANY ORDER, MUST FINISH ALL REPS BEFORE MOVING TO NEXT EXERCISE
2000 M ROW
20 KB SWING
20 FRONT RACK LUNGE
30 T2B
30 HR PUSH UPS
40 WALL BALL
40 PULL UPS
50 THRUSTERS
50 GHD
10-23-15
AARON KRZYWIKI PROGRAM
3-4-5
CHEST TO CHEST
KB LADDER (5 PART LADDER 26,35,44,53,70)
KB LADDER MEANS 3 OF EACH WEIGHT, THEN 4, THEN 5 DEPENDING ON ROUND
15-10-5
GHD SIT UPS & DEADLIFT 185/135
WITH 1,2,3 80 YARD SLED PUSH (40 THERE 40 BACK 90/45)
BONUS 10 ROUNDS
4 BURPEES
1 ROPE CLIMB
3-4-5
CHEST TO CHEST
KB LADDER (5 PART LADDER 26,35,44,53,70)
KB LADDER MEANS 3 OF EACH WEIGHT, THEN 4, THEN 5 DEPENDING ON ROUND
15-10-5
GHD SIT UPS & DEADLIFT 185/135
WITH 1,2,3 80 YARD SLED PUSH (40 THERE 40 BACK 90/45)
BONUS 10 ROUNDS
4 BURPEES
1 ROPE CLIMB
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
11-13-13
AARON KRZYWIKI FRIDAY THE 13TH PROGRAM
COMPLETE IN ANY ORDER
13 CHEST TO CHEST
13 GHD
13 PULL UPS
13 STAIR RUNS
13 HUNDRED METER ROW
13 BURPEES
13 TOE TO BAR
13 40 YARD SPRINTS
COMPLETE IN ANY ORDER
13 CHEST TO CHEST
13 GHD
13 PULL UPS
13 STAIR RUNS
13 HUNDRED METER ROW
13 BURPEES
13 TOE TO BAR
13 40 YARD SPRINTS
4-8-16
AARON KRZYWIKI PROGRAM
WARM UP
ROUND 1
3 40 YARD SLED PUSH 2/1 PLATE
20 DEADLIFT 185/155
25 GHD
10 STAIR RUNS
ROUND 2 (DOUBLE THE REPS OF ROUND 1)
6 40 YARD SLED PUSH 2/1 PLATE
40 DEADLIFT 185/155
50 GHD
20 STAIR RUNS
WARM UP
ROUND 1
3 40 YARD SLED PUSH 2/1 PLATE
20 DEADLIFT 185/155
25 GHD
10 STAIR RUNS
ROUND 2 (DOUBLE THE REPS OF ROUND 1)
6 40 YARD SLED PUSH 2/1 PLATE
40 DEADLIFT 185/155
50 GHD
20 STAIR RUNS
11-18-15
AARON KRZYWIKI PROGRAM
200 DOUBLE UNDERS
1000M ROW
15 C2C
25 PULL UPS
35 BODY SQUATS
1000M ROW
15 PULL UPS
25 BODY SQUATS
35 GHD
1000M ROW
15 BODY SQUATS
25 GHD
35 HR PUSH UPS
200 DOUBLE UNDERS
200 DOUBLE UNDERS
1000M ROW
15 C2C
25 PULL UPS
35 BODY SQUATS
1000M ROW
15 PULL UPS
25 BODY SQUATS
35 GHD
1000M ROW
15 BODY SQUATS
25 GHD
35 HR PUSH UPS
200 DOUBLE UNDERS
1-29-16
AARON KRZYWIKI PROGRAM
400 JACOBS LADDER
200 DOUBLE UNDERS OR 4 MIN OF PRACTICE
100 CALORIE ROW
40 T2B
40 WALL BALL
COPLETE IN ANY ORDER, MUST DO 40 BODY SQUATS BETWEEN EACH EXERCISE....
400 JACOBS LADDER
200 DOUBLE UNDERS OR 4 MIN OF PRACTICE
100 CALORIE ROW
40 T2B
40 WALL BALL
COPLETE IN ANY ORDER, MUST DO 40 BODY SQUATS BETWEEN EACH EXERCISE....
12-4-15
AARON KRZYWIKI PROGRAM
15 PULL UPS
15 FULL CLEANS 155/115
15 GHD
(2) 40 YARD SLED SPRINT 1 PLATE
15 TOE TO BARS
15 DEAD LIFT 205/165
15 GHD
(2) 60 YARD SLED SPRINTS 1 PLATE
15 CHEST TO CHEST
15 FRONT SQUAT 135/95
15 GHD
(2) 80 YARD SLED SPRINT 1 PLATE
15 PULL UPS
15 FULL CLEANS 155/115
15 GHD
(2) 40 YARD SLED SPRINT 1 PLATE
15 TOE TO BARS
15 DEAD LIFT 205/165
15 GHD
(2) 60 YARD SLED SPRINTS 1 PLATE
15 CHEST TO CHEST
15 FRONT SQUAT 135/95
15 GHD
(2) 80 YARD SLED SPRINT 1 PLATE
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
1-22-16
AARON KRZYWIKI PROGRAM
ROW FIRST PERSON TO 8000M
SECOND PERSON TO 8500M
THIRD PERSON TO 9000M
AND SO ON....
GIRLS
7000M, 7500M, 8000M....
GUYS FIRST STAGE AT 11:30
GIRLS START AT 12:10-12:20
ROW FIRST PERSON TO 8000M
SECOND PERSON TO 8500M
THIRD PERSON TO 9000M
AND SO ON....
GIRLS
7000M, 7500M, 8000M....
GUYS FIRST STAGE AT 11:30
GIRLS START AT 12:10-12:20
11-4-15
AARON KRZYWIKI PROGRAM
12 MINUTE AMRAP
50 DOUBLE UNDERS
15 GHD/SIT UPS
15 DEAD LIFT 135/95
3 ROUNDS
20 WALL BALL
15 HR PUSH UPS
10 HEAVY DUMBELL SNATCH
12 MINUTE AMRAP
50 DOUBLE UNDERS
15 GHD/SIT UPS
15 DEAD LIFT 135/95
3 ROUNDS
20 WALL BALL
15 HR PUSH UPS
10 HEAVY DUMBELL SNATCH
POST THANKSGIVING PROGRAMMING
LOOK FOR NEW PROGRAMS FROM AARON KRZYWIKI, RON DEMAAGD, KEVIN PENLAND, AND NEW TO PROGRAMMING MIXED FITNESS ARTIS MICHELLE "THE MEXICUTIONER" DOLL.
SAMPLE MICHELLE "THE MEXICUTIONER" DOLL PROGRAM
50 WALL BALL
40 FULL SIT UPS
30 KB SWING
20 BENT OVER ROWS
10 BURPEE BOX JUMPS
10 BURPEE BOX JUMPS
20 BENT OVER ROWS
30 KB SWING
40 FUL SIT UPS
50 WALL BALL
SAMPLE MICHELLE "THE MEXICUTIONER" DOLL PROGRAM
50 WALL BALL
40 FULL SIT UPS
30 KB SWING
20 BENT OVER ROWS
10 BURPEE BOX JUMPS
10 BURPEE BOX JUMPS
20 BENT OVER ROWS
30 KB SWING
40 FUL SIT UPS
50 WALL BALL
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