MFA SUMMER CAMP 2020
THIS WRAPS UP OR SUMMER CAMP 2020 FOR STUDENT ATHLETES. THIS WAS OUR 8TH YEAR OF THIS FREE PROGRAM FOR ANY AND ALL STUDENT ATHLETES LOOKING TO TRAIN IN THE SUMMER, OR IN THIS CASE SPRING AND SUMMER. MIXEDFITNESSARTIST.COM WILL NOW RESUME OUR REGULAR PROGRAMMING AND TAKE A BREAK FROM POSTING UNTIL OR IF NEEDED. TAKE CARE MFA FAMILY AND KEEP MOVING FORWARD....
MFA SUMMER CAMP 2020 WEEK #19
WEEK #19
MONDAY 7-20-20
6 MINUTES OF 6 THRUSTERS AND 6 OVER BAR BURPEES
REST AS NEEDED
6 MINUTES ROW FOR CALORIES
TUESDAY 7-21-20
6 ROUNDS OF 6 WALL BALL AND 6 BOX JUMP
REST AS NEEDED
6 ROUNDS OF 6 CLEANS, 6 FRONT RACK LUNGE, 6 BALL SLAM
WEDNESDAY 7-22-20
FREE LIFT
THURSDAY 7-23-20
TRACK/ENDURANCE DAY
RUN TO DOG PARK AND BACK
FRIDAY 7-24-20
MFA FUN DAY
RAFTING
MONDAY 7-20-20
6 MINUTES OF 6 THRUSTERS AND 6 OVER BAR BURPEES
REST AS NEEDED
6 MINUTES ROW FOR CALORIES
TUESDAY 7-21-20
6 ROUNDS OF 6 WALL BALL AND 6 BOX JUMP
REST AS NEEDED
6 ROUNDS OF 6 CLEANS, 6 FRONT RACK LUNGE, 6 BALL SLAM
WEDNESDAY 7-22-20
FREE LIFT
THURSDAY 7-23-20
TRACK/ENDURANCE DAY
RUN TO DOG PARK AND BACK
FRIDAY 7-24-20
MFA FUN DAY
RAFTING
MFA SUMMER CAMP 2020 WEEK #18
WEEK #18
MONDAY 7-13-20
8 ROUNDS (USE PARTNER FOR REST, OR EQUAL TIME REST)
2 OH SQUAT
4 SQUAT CLEAN
6 DEAD LIFT
TUESDAY 7-14-20
10 REPS OF EACH
WALL BALL
WALL BALL, BOX JUMP
WALL BALL, BOX JUMP, S2OH
WALL BALL, BOX JUMP, S2OH, KB
WALL BALL, BOX JUMP, S2OH, KB, BURPEES
WALL BALL, BOX JUMPS, S2OH, KB, BURPEES, 100M SPRINT
WEDNESDAY 7-15-20
FREE LIFT
THURSDAY 7-16-20
TRACK DAY
400 JOG
400 RACE PACE
400 WALK
400 RACE PACE
400 WALK
FRIDAY 7-17-20
ENDURANCE DAY
MFA 1/4 MARATHON
MONDAY 7-13-20
8 ROUNDS (USE PARTNER FOR REST, OR EQUAL TIME REST)
2 OH SQUAT
4 SQUAT CLEAN
6 DEAD LIFT
TUESDAY 7-14-20
10 REPS OF EACH
WALL BALL
WALL BALL, BOX JUMP
WALL BALL, BOX JUMP, S2OH
WALL BALL, BOX JUMP, S2OH, KB
WALL BALL, BOX JUMP, S2OH, KB, BURPEES
WALL BALL, BOX JUMPS, S2OH, KB, BURPEES, 100M SPRINT
WEDNESDAY 7-15-20
FREE LIFT
THURSDAY 7-16-20
TRACK DAY
400 JOG
400 RACE PACE
400 WALK
400 RACE PACE
400 WALK
FRIDAY 7-17-20
ENDURANCE DAY
MFA 1/4 MARATHON
MFA SUMMER CAMP 2020 WEEK #17
WEEK #17
MONDAY 7-6-20
20 MINUTE AMRAP
1 BAR COMPLEX (3 CLEANS, 3 FRONT SQUAT, 3 S2OH)
30M SLED PUSH
TUESDAY 7-7-20
20 MINUTE AMRAP
30 SECOND PLANK
10 DOUBLE DB SWING
30 SECOND PLANK
10 BOX JUMP
30M SPRINT
WEDNESDAY 7-8-20
FREE LIFT
THURSDAY 7-9-20
TRACK DAY
6 ROUNDS 200M RUN 200M WALK
FRIDAY 7-10-20
ENDURANCE DAY
RUN TO SEQUOIA
4 ROUNDS OBSTACLE COURSE (2 SHORT, 2 LONG)
RUN BACK
MONDAY 7-6-20
20 MINUTE AMRAP
1 BAR COMPLEX (3 CLEANS, 3 FRONT SQUAT, 3 S2OH)
30M SLED PUSH
TUESDAY 7-7-20
20 MINUTE AMRAP
30 SECOND PLANK
10 DOUBLE DB SWING
30 SECOND PLANK
10 BOX JUMP
30M SPRINT
DOUBLE DB SWING EXAMPLE
WEDNESDAY 7-8-20
FREE LIFT
THURSDAY 7-9-20
TRACK DAY
6 ROUNDS 200M RUN 200M WALK
FRIDAY 7-10-20
ENDURANCE DAY
RUN TO SEQUOIA
4 ROUNDS OBSTACLE COURSE (2 SHORT, 2 LONG)
RUN BACK
MFA SUMMER CAMP 2020 WEEK #16
WEEK #16
DELAYED START TO WEEK AS GROUP RECOVERS FROM BACKPACKING TRIP
WEDNESDAY 7-1-20
FREE LIFT
THURSDAY 7-2-20
TRACK DAY/ENDURANCE DAY COMBO
1 MILE RUN
6 ROUNDS OF 100M SPRINT WITH 100M WALK
1 MILE RUN
DELAYED START TO WEEK AS GROUP RECOVERS FROM BACKPACKING TRIP
WEDNESDAY 7-1-20
FREE LIFT
THURSDAY 7-2-20
TRACK DAY/ENDURANCE DAY COMBO
1 MILE RUN
6 ROUNDS OF 100M SPRINT WITH 100M WALK
1 MILE RUN
MFA BACKPACKING GRIZZLY FALLS
SATURDAY 6-27-20 & SUNDAY 6-28-20 BACKPACK TRIP TO GRIZZLY FALLS IN THE TRINITY ALPS
MFA SUMMER CAMP 2020 WEEK #15
WEEK #15
THIS WEEK IS TAPERED BACK IN INTENSITY AND DURATION IN PREPARATION FOR WEEKENDS BACKPACKING TRIP
MONDAY 6-22-20
20 MINUTES CONTROLLED PACE
5 SNATCH
10 INVERTED ROW OR 5 PULL UPS
20 STEP UPS
TUESDAY 6-23-20
20 MINUTE
FREE LIFT AND MOBILITY WORK
WEDNESDAY 6-24-20
20 MINUTE CONTROLED PACE
SEQUOIA OBSTACLE COURSE
THIS WEEK IS TAPERED BACK IN INTENSITY AND DURATION IN PREPARATION FOR WEEKENDS BACKPACKING TRIP
MONDAY 6-22-20
20 MINUTES CONTROLLED PACE
5 SNATCH
10 INVERTED ROW OR 5 PULL UPS
20 STEP UPS
TUESDAY 6-23-20
20 MINUTE
FREE LIFT AND MOBILITY WORK
WEDNESDAY 6-24-20
20 MINUTE CONTROLED PACE
SEQUOIA OBSTACLE COURSE
MFA SUMMER CAMP 2020 WEEK #14
WEEK #14
MONDAY 6-15-20
5 ROUNDS (ADD WEIGHT EACH ROUND)
5 CLEAN AND JERK
RUN TO TOP OF HILL AND BACK
TUESDAY 6-16-20
CHIPPER WOD
10 PULL UPS
20 TOE TO BAR OR KNEE TO ELBOWS
30 BOX JUMPS
40 PUSH UPS
50 WALL BALL
60 SNATCH (ANY STYLE, BAR OR DB)
70 WALKING LUNGES
80 BODY SQUATS
90 STORM CRUNCHES
100M SPRINT
WEDNESDAY 6-17-20
FREE LIFT
THURSDAY 6-18-20
TRACK DAY
KP PROGRAM WHERE EACH ASIGNED MINUTE IS
0:00 200M RUN
2:00 400M RUN
5:00 200M RUN
7:00 800M RUN
12:00 200M RUN
14:00 400M RUN
FRIDAY 6-19-20
ENDURANCE DAY
3 MILE RUN THROUGH GARDEN TRACK
MONDAY 6-15-20
5 ROUNDS (ADD WEIGHT EACH ROUND)
5 CLEAN AND JERK
RUN TO TOP OF HILL AND BACK
TUESDAY 6-16-20
CHIPPER WOD
10 PULL UPS
20 TOE TO BAR OR KNEE TO ELBOWS
30 BOX JUMPS
40 PUSH UPS
50 WALL BALL
60 SNATCH (ANY STYLE, BAR OR DB)
70 WALKING LUNGES
80 BODY SQUATS
90 STORM CRUNCHES
100M SPRINT
WEDNESDAY 6-17-20
FREE LIFT
THURSDAY 6-18-20
TRACK DAY
KP PROGRAM WHERE EACH ASIGNED MINUTE IS
0:00 200M RUN
2:00 400M RUN
5:00 200M RUN
7:00 800M RUN
12:00 200M RUN
14:00 400M RUN
FRIDAY 6-19-20
ENDURANCE DAY
3 MILE RUN THROUGH GARDEN TRACK
MFA SUMMER CAMP 2020 WEEK #13
WEEK #13
MONDAY 6-8-20
15 MINUTE AMRAP
10 CAL ROW
5 T2B
10 WALL BALL
TUESDAY 6-9-20
2,4,6,8 HANG SNATCH SQUAT
2,4,6,8 HANG SQUAT CLEAN
RUN TO TOP OF HILL AND BACK AFTER EACH 2,4,6,8 (8 TOTAL RUNS)
WEDNESDAY 6-10-20
FREE LIFT
THURSDAY 6-11-20
TRACK DAY
5-4-3-2-1
5 MINUTE JOG, 1 MINUTE 80% RUN
4 MINUTE JOG, 1 MINUTE 80% RUN
3 MINUTE JOG, 1 MINUTE 80% RUN
2 MINUTE JOG, 1 MINUTE 80% RUN
1 MINUTE JOG, 1 MINUTE 80% RUN
FRIDAY 6-12-20
ENDURANCE FRIDAY
4.5 MILE RUN (ARBORETUM LOOP)
MONDAY 6-8-20
15 MINUTE AMRAP
10 CAL ROW
5 T2B
10 WALL BALL
TUESDAY 6-9-20
2,4,6,8 HANG SNATCH SQUAT
2,4,6,8 HANG SQUAT CLEAN
RUN TO TOP OF HILL AND BACK AFTER EACH 2,4,6,8 (8 TOTAL RUNS)
WEDNESDAY 6-10-20
FREE LIFT
THURSDAY 6-11-20
TRACK DAY
5-4-3-2-1
5 MINUTE JOG, 1 MINUTE 80% RUN
4 MINUTE JOG, 1 MINUTE 80% RUN
3 MINUTE JOG, 1 MINUTE 80% RUN
2 MINUTE JOG, 1 MINUTE 80% RUN
1 MINUTE JOG, 1 MINUTE 80% RUN
ENDURANCE FRIDAY
4.5 MILE RUN (ARBORETUM LOOP)
MFA SUMMER CAMP 2020 WEEK #12
WEEK #12
MONDAY 6-1-20
3 ROUNDS
3,6,9 DEADLIFT
RUN TO TOP OF HILL AND BACK
30 SECOND PLANK
3,6,9 SINGLE ARM ALT DB SNATCH (EACH SIDE)
RUN TO TOP OF HILL AND BACK
30 SECOND PLANK
TUESDAY 6-2-20
JOEY FD 30 YEAR BDAY WOD
90 REPS, ANY ORDER, SAME DB'S
30 WEIGHTED STEP UPS
30 YARD DB CRAWL (15 FORWARD & 15 BACK)
30 MAN MAKERS
WEDNESDAY 6-3-20
FREE LIFT
THURSDAY 6-4-20
TRACK DAY
100-200-300-400-300-200-100
REST AS NEEDED BETWEEN, OR WALK EQUIVALENT
FRIDAY 5-29-20
ENDURANCE DAY
4 MILE RUN (1 MILE ALL UPHILL)
MONDAY 6-1-20
3 ROUNDS
3,6,9 DEADLIFT
RUN TO TOP OF HILL AND BACK
30 SECOND PLANK
3,6,9 SINGLE ARM ALT DB SNATCH (EACH SIDE)
RUN TO TOP OF HILL AND BACK
30 SECOND PLANK
TUESDAY 6-2-20
JOEY FD 30 YEAR BDAY WOD
90 REPS, ANY ORDER, SAME DB'S
30 WEIGHTED STEP UPS
30 YARD DB CRAWL (15 FORWARD & 15 BACK)
30 MAN MAKERS
WEDNESDAY 6-3-20
FREE LIFT
THURSDAY 6-4-20
TRACK DAY
100-200-300-400-300-200-100
REST AS NEEDED BETWEEN, OR WALK EQUIVALENT
FRIDAY 5-29-20
ENDURANCE DAY
4 MILE RUN (1 MILE ALL UPHILL)
MFA SUMMER CAMP 2020 WEEK #11
WEEK #11
MONDAY 5-25-20
MEMORIAL DAY FUN
CLIMBING, SLEDS, SOCCER TENNIS, ETC
TUESDAY 5-26-20
2-10 REPS
HANG CLEANS
OVER BAR BURPEES
REST AS NEEDED
2 SUPERSETS, SAME BAR LOAD
OH SQUAT AND STRICT PRESS
ADD WEIGHT, 2 SUPERSETS, SAME BAR LOAD
FRONT SQUAT AND PUSH PRESS
ADD WEIGHT, 2 SUPERSETS , SAME BAR LOAD
BACK SQUAT, JERK OR SPLIT JERK
WEDNESDAY 5-27-20
FREE LIFT
THURSDAY 5-28-20
TRACK DAY
FRIDAY 5-29-20
ENDURANCE DAY
4 MILE RUN WITH 8 HILL CHARGES
MONDAY 5-25-20
MEMORIAL DAY FUN
CLIMBING, SLEDS, SOCCER TENNIS, ETC
TUESDAY 5-26-20
2-10 REPS
HANG CLEANS
OVER BAR BURPEES
REST AS NEEDED
2 SUPERSETS, SAME BAR LOAD
OH SQUAT AND STRICT PRESS
ADD WEIGHT, 2 SUPERSETS, SAME BAR LOAD
FRONT SQUAT AND PUSH PRESS
ADD WEIGHT, 2 SUPERSETS , SAME BAR LOAD
BACK SQUAT, JERK OR SPLIT JERK
WEDNESDAY 5-27-20
FREE LIFT
THURSDAY 5-28-20
TRACK DAY
4 ROUNDS OF SEQUOIA OBSTACLE COURSE
ENDURANCE DAY
4 MILE RUN WITH 8 HILL CHARGES
MFA SUMMER CAMP 2020 WEEK #10
WE BEEN WORKING WITH MULTIPLE VENUES FOR OUR SUMMER CAMP 2020 THAT PRETTY MUCH STARTED IDES OF MARCH. NOW, LOOKS LIKE WE HAVE A HOME FOR REMAINDER OF SUMMER WITH OUR MFA NORTH LOCATION. LOCATION WAS TESTED ON MONDAY 5-11 AND PASSED WITH FLYING COLORS. ROUGH ITINERARY WOULD BE MONDAY AND TUESDAY MFA NORTH FOR MFA, WEDNESDAY AT MFA NORTH FOR FREE LIFTING, THURSDAY WILL BE A TRACK RELATED DAY, FRIDAY ENDURANCE BASED DAY, AND WEEKENDS LOOK TO HAVE A FUN ACTIVITY PLANNED.
WEEK #10
MONDAY 5-18-20
6 MINUTES OF CHIEF
3 CLEANS
6 PUSH UPS
9 BODY SQUATS
REST AS NEEDED
6 MINUTES
3 BURPEE PULL UPS
6 CALORIE ROW
9 GHD SIT UPS
TUESDAY 5-19-20
5 ROUNDS
SPLIT JERKS
BOX JUMPS
4 ROUNDS
DB ABOVE CHEST LUNGES
DOUBLE DB SWING (SAME DB LOAD)
T2B OR KNEE TO ELBOW
WEDNESDAY 5-20-20
FREE LIFT
THURSDAY 5-21-20
TRACK DAY
RUN 100, WALK 100
RUN 200, WALK 200
RUN 300, WALK 300
RUN 400, WALK 400
FRIDAY 5-19-20
ENDURANCE DAY
4.5 MILE RUN WITH 1/2 MILE HILL CLIMB
WEEK #10
MONDAY 5-18-20
6 MINUTES OF CHIEF
3 CLEANS
6 PUSH UPS
9 BODY SQUATS
REST AS NEEDED
6 MINUTES
3 BURPEE PULL UPS
6 CALORIE ROW
9 GHD SIT UPS
TUESDAY 5-19-20
5 ROUNDS
SPLIT JERKS
BOX JUMPS
4 ROUNDS
DB ABOVE CHEST LUNGES
DOUBLE DB SWING (SAME DB LOAD)
T2B OR KNEE TO ELBOW
WEDNESDAY 5-20-20
FREE LIFT
THURSDAY 5-21-20
TRACK DAY
RUN 100, WALK 100
RUN 200, WALK 200
RUN 300, WALK 300
RUN 400, WALK 400
FRIDAY 5-19-20
ENDURANCE DAY
4.5 MILE RUN WITH 1/2 MILE HILL CLIMB
EVERYDAY FITNESS
WITH THE COVID-19 CLOSING OUR HOME BASE OF EVERYDAY FITNESS WE WILL CONTINUE TO POST OUR TRAINING FOR IDEAS AND EXAMPLES FOR OTHERS WITHOUT THEIR HOME GYM OR THOSE MEMBERS OF EVERYDAY WHO MIGHT BE LOOKING FOR IDEAS WITH MINIMAL EQUIPMENT.
MFA STUDENT ATHLETE SUMMER CAMP 2020 HAS BEEN UNDERWAY SINCE THE IDES OF MARCH AND WILL COMMENCE IN AUGUST. AFTERWARDS, WE PLAN ON RESUMING OUR MFA TRAINING AT https://www.edfitness.com/ SOMETIME AROUND THE FIRST WEEK OF AUGUST
5-13-20
30 MINUTES FREE LIFT
NOTE
MINIMIZE PULLING MOVEMENTS AS WE HAVE POTENTIAL FOR A CLIMBING SESSION TOMORROW
NOTE
MINIMIZE PULLING MOVEMENTS AS WE HAVE POTENTIAL FOR A CLIMBING SESSION TOMORROW
5-11-20
MFA NORTH WILL BE HOSTING US FOR 300 REPS
BUY IN 50 WALL BALL
2 ROUNDS (ANY ORDER)
20 CAL ROW
20 GHD SIT UPS
20 CLEANS OR SNATCH
20 PULL UPS, T2B OR K2E
20 BOX JUMP
BUY OUT 50 WALL BALL
BUY IN 50 WALL BALL
2 ROUNDS (ANY ORDER)
20 CAL ROW
20 GHD SIT UPS
20 CLEANS OR SNATCH
20 PULL UPS, T2B OR K2E
20 BOX JUMP
BUY OUT 50 WALL BALL
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