MIXED FITNESS ARTIST MEGAN CANAVAN DEMONSTRATES HER BALANCE
5-28-13
SEE IF YOU CAN FINISH IN 24 MINUTES
1/4 MILE RUN
24 PULLUPS
24 PUSHUPS
24 WALKING LUNGES
24 KB SWINGS
1/4 MILE RUN
24 TOE TO BARS
24 PLYO PUSHUPS
24 PLYO SQUATS
1/4 MILE RUN
24 OVER BAR DIPS
24 BURPEES
1/4 MILE RUN
24 STAIR RUNS
5-14-13
1/2 MILE RUN
3 ROUNDS OF OTM'S (ON THE MINUTES)
1 STAIR CRAWL
10 HIGH BOX JUMPS
15 BURPEES
20 TOE TO BARS
25 KB SWINGS
1/2 MILE RUN
3 ROUNDS OF OTM'S (ON THE MINUTES)
1 STAIR CRAWL
10 HIGH BOX JUMPS
15 BURPEES
20 TOE TO BARS
25 KB SWINGS
1/2 MILE RUN
Blonyx Supplement
Today will be the beginning of a 30 day trial of Blonyx HMB+ Creatine. Rowan Minnion was nice enough to send a supply to MixedFitnessArtist.com and Joel Forseth will be the one taking this product. For a reference point after todays workout 5-13-13 Joel Forseth did 13 Bar Muscle Ups, at the end of the 30 days Joel will again do Bar Muscle Ups and see how the numbers match. Also Joel will be taking into account his recovery and performance during all his other types of Mixed Fitness training and will report back at the end of the 30 days.
5-13-13
1/4 MILE RUN10 CHEST TO CHEST
10 PULLUPS
20 TOE TO BARS
1/4 MILE RUN
10 HUERTA SLIDES
10 PISTOLS
20 BOX JUMPS
1/4 MILE RUN
1 STAIR CRAWL
1 STAIR RUN
2 STAIR HOPS
1/4 MILE RUN
100 UP DOWN STRAIGHT UP CRUNCHES
100 WALKING LUNGES
200 DOUBLE UNDERS
5-7-13
CHARLES RAMSEY TRIBUTE
WE TAKE AN OLD ONE (8-9-12), MODIFY IT, THEN EXTEND IT TO 3 ROUNDS
ROUND 1
10 SQUAT CLEANS 65/55
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
ROUND 2
20 HANG SNATCH OR HANG SPLIT SNATCH 65/55
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
ROUND 3
30 SHOULDER TO OVERHEAD 65/55
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
WE TAKE AN OLD ONE (8-9-12), MODIFY IT, THEN EXTEND IT TO 3 ROUNDS
ROUND 1
10 SQUAT CLEANS 65/55
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
ROUND 2
20 HANG SNATCH OR HANG SPLIT SNATCH 65/55
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
ROUND 3
30 SHOULDER TO OVERHEAD 65/55
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
BIRTHDAY BONUS!!!!
53 REPS OF 53LB KB SWINGS FOR JOHN STUFKOSKY
5-6-13
MFA CHECKLIST
ANY ORDER, STAY IN EACH EXERCISE THOUGH TILL COMPLETED BEFORE GOING ON TO NEXT EXERCISE OF YOUR CHOICE
10 BEAR CRAWL SHUTTLES
15 CHEST TO CHEST WALL CLIMBS
15 STAIR RUNS
15 WIPERS
15 CLEAN AND JERK 135/115
150 BICYCLE CRUNCHES
150 STRAIGHT UP CRUNCHES
150 DOUBLE UNDERS
ANY ORDER, STAY IN EACH EXERCISE THOUGH TILL COMPLETED BEFORE GOING ON TO NEXT EXERCISE OF YOUR CHOICE
10 BEAR CRAWL SHUTTLES
15 CHEST TO CHEST WALL CLIMBS
15 STAIR RUNS
15 WIPERS
15 CLEAN AND JERK 135/115
150 BICYCLE CRUNCHES
150 STRAIGHT UP CRUNCHES
150 DOUBLE UNDERS
MFA 3 MIN CHALLENGE
HOW MANY CAN YOU COMPLETE IN 3 MINUTES?
DUMBELL ROLLBACK PISTOL ONE LEGGED BURPEES WITH A CLAP
8 or 6lb DUMBELLS
DUMBELL ROLLBACK PISTOL ONE LEGGED BURPEES WITH A CLAP
8 or 6lb DUMBELLS
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