2-28-13

TABATA (20 SECONDS ON, 10 SECONDS OFF)

1 LAP (1/4 MILE)

20 SECONDS DOUBLE UNDERS, 10 SECONDS REST
20 SECONDS TOE TO BARS OR RINGS

1 LAP (1/4 MILE)

20 SECONDS DOUBLE UNDERS, 10 SECONDS REST
20 SECONDS TOE TO BARS OR RINGS,10 SECONDS REST
20 SECONDS DOUBLE UNDERS,10 SECONDS REST
20 SECONDS TOE TO BARS OR RINGS

1 LAP (1/4 MILE)

20 SECONDS DOUBLE UNDERS, 10 SECONDS REST
20 SECONDS TOE TO BARS OR RINGS,10 SECONDS REST
20 SECONDS DOUBLE UNDERS,10 SECONDS REST
20 SECONDS TOE TO BARS OR RINGS,10 SECONDS REST
20 SECONDS DOUBLE UNDERS, 10 SECONDS REST
20 SECONDS TOE TO BARS OR RINGS

1 LAP (1/4 MILE)

20 SECONDS DOUBLE UNDERS, 10 SECONDS REST
20 SECONDS TOE TO BARS OR RINGS,10 SECONDS REST
20 SECONDS DOUBLE UNDERS,10 SECONDS REST
20 SECONDS TOE TO BARS OR RINGS,10 SECONDS REST
20 SECONDS DOUBLE UNDERS, 10 SECONDS REST
20 SECONDS TOE TO BARS OR RINGS,10 SECONDS REST
20 SECONDS DOUBLE UNDERS,10 SECONDS REST
20 SECONDS TOE TO BARS OR RINGS

 



 



2-25-13

20 MINUTE AMRAP

4 CHEST TO CHEST WALL CLIMBS
4 MUSCLE UPS
40 DOUBLE UNDERS
40 FULL SIT UPS
STAIR CRAWL (BACKWARDS UP, FRONTWARDS DOWN)

WALKING LUNGES FROM STATION TO STATION



2-22-13

KP CHALLENGE

6 FARMER LUNGE SHUTTLES
25 FRONT SQUATS
10 CHEST TO CHEST WALL CLIMBS
25 TOE TO BARS
30 PULL UPS
25 CLEAN AND JERK
30 1 LEGGED BOX JUMPS
100 BURPEES

 



2-21-13

WALL, BAR, FLOOR, STAIRS

4 MINUTE ROUNDS AT EACH STATION, 1 MINUTE REST BETWEEN ROUNDS
ALL STATIONS 4 AND 1 REPS (4 REPS FIRST EXERCISE, 1 REP SECOND)


BALL TO WALL SQUATS AND CHEST TO CHEST WALL CLIMB

BODY SQUATS AND MUSCLE UP

ROUSEY BOX JUMPS AND HUERTA CRAWL

STAIR RUNS AND BACKWARDS STAIR CRAWL



MFA Basketball Challenge

10 LAYUPS RIGHT SIDE
10 THRUSTERS
8 LAYUPS LEFT SIDE
8 THRUSTERS
6 FREE THROWS
6 THRUSTERS

WEIGHT ACCORDINGLY BUT RECOMMENDED IS 95 MEN, 65 WOMEN, 35 BEGINNERS

C4 scores a 5:37



2-18-13

4 MINUTE ROUNDS, EACH ROUND BEGINS WITH 1/4 MILE RUN, USE REMAINING TIME FOR PRESCRIBED EXERCISES.

ROUND 1
1/4 MILE RUN, REST OF TIME AMRAP 3 PULLUPS, 4 TOE TO BARS, 5 HR PUSHUPS

ROUND 2
1/4 MILE RUN, REST OF TIME AMRAP BAR MUSCLE UPS

ROUND 3
1/4 MILE RUN, REST OF TIME AMRAP WALKING LUNGES

ROUND 4
1/4 MILE RUN, REST OF TIME AMRAP 3KB CURL, 4 KB SWINGS, 5 KB SDHP


12 MINUTE AMRAP

10 SNATCH
10 BOX JUMPS
TRIBUTES



 





2-14-13

OTM'S (ON THE MINUTES)
EVERY TIME THE TIMER BEEPS AT EACH MINUTE THE PRESCRIBED REPS PER EXERCISE IS DONE, THE REST IS UNTILL THE TIMER BEEPS AGAIN AT THE NEXT MINUTE.

1 LAP

2 OTM'S
1ST OTM 2 BEAR SHUTTLE CRAWLS
2ND OTM 3 PULLUPS, 4 TOE TO BARS, 5 HR PUSHHUPS

1 LAP

4 OTM'S
1ST OTM 2 BEAR SHUTTLE CRAWLS
2ND OTM 3 PULLUPS, 4 TOE TO BARS, 5 HR PUSHHUPS
3RD OTM 2 BEAR SHUTTLE CRAWLS
4TH OTM 3 PULLUPS, 4 TOE TO BARS, 5 HR PUSHHUPS

1 LAP

6 OTM'S
1ST OTM 2 BEAR SHUTTLE CRAWLS
2ND OTM 3 PULLUPS, 4 TOE TO BARS, 5 HR PUSHHUPS
3RD OTM 2 BEAR SHUTTLE CRAWLS
4TH OTM 3 PULLUPS, 4 TOE TO BARS, 5 HR PUSHHUPS
5TH OTM 2 BEAR SHUTTLE CRAWLS
6TH OTM 3 PULLUPS, 4 TOE TO BARS, 5 HR PUSHHUPS

 



2-11-13

1 MILE RUN AND A PROGRESSIVE LADDER. GOAL IS TO NOT SET BAR DOWN DURING SET, REST AS NEEDED BETWEEN SETS.

1 SQUAT CLEAN, 1 CLEAN, 1 PUSH PRESS
1 SQUAT CLEAN, 2 CLEANS, 2 PUSH PRESS
1/4 MILE RUN
1 SQUAT CLEAN, 3 CLEANS, 3 PUSH PRESS
1 SQUAT CLEAN, 4 CLEANS, 4 PUSH PRESS
1/4 MILE RUN
1 SQUAT CLEAN, 5 CLEANS, 5 PUSH PRESS
1 SQUAT CLEAN, 6 CLEANS, 6 PUSH PRESS
1/4 MILE RUN
1 SQUAT CLEAN, 7 CLEANS, 7 PUSH PRESS
1 SQUAT CLEAN, 8 CLEANS, 8 PUSH PRESS
1/4 MILE RUN
1 SQUAT CLEAN, 9 CLEANS, 9 PUSH PRESS
1 SQUAT CLEAN, 10 CLEANS, 10 PUSH PRESS



2-8-13

KP CHALLENGE

10 PULLUPS
20 PUSHUPS
10 PULLUPS
40 SIT UPS
10 PULLUPS
15 CLEAN AND JERK
10 PULLUPS
60 LUNGES
10 PULLUPS
20 TOES TO BAR
10 PULLUPS
15 FRONT SQUAT
10 PULLUPS
50 DOUBLE UNDERS
10 PULLUPS
20 DEADLIFT
10 PULLUPS
50 WALL BALLS
10 PULLUPS
12 MUSCLE UPS

2-7-13

SPLIT DEATH BY WORKOUT

1ST MINUTE 1 AND 1 REP, 2ND MINUTE 2 AND 2 REPS, 3RD MINUTE 3 AND 3 REPS....
STOP WHEN UNABLE TO FINISH PRESCRIBED REPS BEFORE MINUTES UP.

CLEAN AND JERK
PUSHUPS

 



BONUS: 6 MINUTE BEAR SHUTTLE CRAWLS



2-6-13

2 TIMES THROUGH, 1 MINUTE ROUNDS PER EXERCISE, 30 SECONDS REST

GHD

TURKISH GET UPS

BEAR CRAWL SHUTTLE

ROLLBACK SDHP

CLEANS

CORE BALL SIT THROUGH PUSHUPS

PISTOLS



2-5-13

MFA TOTAL BODY WORKOUT

2 SETS OF EACH EXERCISE, 2-8 REPS

BACK SQUAT
FRONT SQUAT
OVERHEAD SQUAT
PUSH PRESS
CLEANS
DEADLIFT
CORE BALL PUSHUPS
SHRUGS
BENT OVER ROWS
DIPS
CURLS
TOE TO BARS
PULLUPS

2-1-13

KP CHALLENGE

6 MINUTES AT EACH STATION

10 BURPEE BROAD JUMPS
300 METER ROW

15 GHD WITH TWIST
30 DOUBLE UNDERS

10 THRUSTERS
10 KB SWINGS

15 PULLUPS
10 ROPE CLIMBS