8-23 -12

5 BURPEES ON PLATE

15 PLATE BICEP
15 PLATE TRICEP
15 PLATE SDHP
15 PLATE OH LUNGES

100 DOUBLE UNDERS

1 DRAG PLATE UP STAIRS CRAWLING BACKWARDS

100 DOUBLE UNDERS

15 PLATE OH LUNGES
15 PLATE SDHP
15 PLATE TRICEP
15 PLATE BICEP

5 BURPEES ON PLATE


START AT BEGINNING EACH ROUND

2 MINUTE ROUND

REST 1 MINUTE

10 MINUTE ROUND

REST 1 MINUTE

2 MINUTE ROUND



8-20-12

1 LAP
30 DOUBLE UNDERS
30 KB SWINGS
30 V-UPS
3 STAIR HOPS
3 STAIR CRAWLS

1 LAP
20 DOUBLE UNDERS
20 KB SWINGS
20 V-UPS
2 STAIR HOPS
2 STAIR CRAWLS

1 LAP
10 DOUBLE UNDERS
10 KB SWINGS
10 V-UPS
1 STAIR HOPS
1 STAIR CRAWLS





8-13-12

KELLY HUFFORD

NAMED AFTER MIXED FITNESS ARTIST AND ALL AROUND BAD ASS CHICK KELLY HUFFORD WHO CELEBRATED HER BIRTHDAY (8-12-85) OVER THE WEEKEND WITH A CLIMB TO THE SUMMIT OF MOUNT SHASTA. WHILE WE WERE NOT THERE TO STRUGGLE AND SUCCEED WITH HER ON THE CLIMB THAT DOES NOT MEAN WE CANT CELEBRATE HER BIRTHDAY TODAY WITH A LITTLE CELEBRATION OF OUR OWN.

85 DOUBLE UNDERS
85 STORM CRUNCHES
12 THRUSTERS
8 BURPEE BOX JUMPS
27 TO TO BARS

1 MILE RUN

27 TOE TO BARS
8 BURPEE BOX JUMPS
12 THRUSTERS
85 STORM CRUNCHES
85 DOUBLE UNDERS



8-10-12

KP CHECKLIST

10 KB SWINGS 53/35
20 CHEST TO BAR PULLUPS
30 HANG POWER CLEANS
40 HR PUSHUPS
50 OH SQUATS 70/50
60 AIR SQUATS
70 WALL BALL
80 LUNGES
90 STORM CRUNCHES
100 DOUBLE UNDERS

EXERCISE EXAMPLES

WALL BALL EXAMPLE

8-9-12

15 MINUTE CHALLENGE

START AT TOP OR AT BOTTOM AND WORK WAY UP OR DOWN

1 PLATE OVERHEAD LOOP (1/4 MILE)
2 ONE LEGGED STAIR CLIMBS BACKWARDS (ONE EACH LEG)
10 BURPEE BOX JUMPS
20 SQUAT PULLUP TOES TO BARS
30 HR PUSHUPS
40 FULL SITUPS
50 DOUBLE UNDERS

 



RON DEMAAGD WENT SO HARD DURING THIS WORKOUT HE DIDNT NOTICE HIS INJURY TILL AFTER FINISHING

MFA CHALLENGE

1 CHEST TO CHEST WALL CLIMB
1 PULL UP
1 TOE TO BAR

THEN 2 OF EACH, THEN 3, THEN 4....

GO FOR SET AMOUNT OF TIME, SET NUMBER OF REPS OR UNTILL FIRST PAUSE OR BREAK IN RYTHM