TRICK OR TREAT...
31 MINUTE TIME CAP, ANY ORDER, BREAK UP IF NEEDED
SUBMIT AN EXERCISE OF CHOICE IN COMMENTS SECTION AND WE WILL POST AND HAVE WORKOUT COMPLETE BY HALLOWEEN. TO SUMBMIT COMMENT CLICK ON COMMENTS ON BOTTOM LEFT OF POST, ENTER COMMENT, CLICK COMMENTS AS AND SCROLL TO NAME /URL AND INPUT NAME AND LEAVE URL BLANK UNLESS YOU HAVE A WEBSITE YOU WISH TO USE, ENTER A CODE IF PROMTED THEN YOUR DONE.
31 REPS OF DEADLIFT GREATER OR EQUAL TO 185/135
31 REPS OF FRONT SQUAT 135/95
31 REPS OF CHEST TO CHEST WALL CLIMBS
31 REPS OF ROPE CLIMBS
31 REPS OF GHD SIT UPS WITH 10lb PLATE
31 REPS OF DOUBLE KB SQUAT CLEAN AND JERK 53/35
31 REPS OF BURPEES
31 REPS OF WALL BALLS 20/16
31 REPS OF STAIR RUNS
10/29/14
RON DEMAAGD
25 MINUTE AMRAP
10 WALL BALL
10 TOE TO BARS
10 T-BAR ROWS 2 PLATES/1 PLATE
10 LESNAR PUSH UPS
10 3-WAY SHOULDER PLANKS
30 DOUBLE UNDERS
25 MINUTE AMRAP
10 WALL BALL
10 TOE TO BARS
10 T-BAR ROWS 2 PLATES/1 PLATE
10 LESNAR PUSH UPS
10 3-WAY SHOULDER PLANKS
30 DOUBLE UNDERS
10-27-14
FOR TIME
EVERY 90 SECONDS ON THE 90 SECONDS WILL BE 1 ROPE CLIMB
50 FULL SIT UPS
50 HR PUSH UPS
30 KB SDHP 70/53
30 SOTTS PRESS 45
20 SQUAT CLEANS 135/95
EVERY 90 SECONDS ON THE 90 SECONDS WILL BE 1 ROPE CLIMB
50 FULL SIT UPS
50 HR PUSH UPS
30 KB SDHP 70/53
30 SOTTS PRESS 45
20 SQUAT CLEANS 135/95
10-20-14
20 MINUTE AMRAP
2 HANDSTAND KNEE TOUCH (10 SECOND HANDSTAND FOR SCALED)
10 CORE BALL PIKES
10 GHD SIT UPS
40 DOUBLE UNDERS
BACKWARDS STAIR CRAWL
*MEANS OF TRAVEL BETWEEN EXERCISES IS BY WALKING LUNGES
2 HANDSTAND KNEE TOUCH (10 SECOND HANDSTAND FOR SCALED)
10 CORE BALL PIKES
10 GHD SIT UPS
40 DOUBLE UNDERS
BACKWARDS STAIR CRAWL
*MEANS OF TRAVEL BETWEEN EXERCISES IS BY WALKING LUNGES
10-17-14
50 HANG CLEANS 135/95
EVERY TIME BAR TOUCHES GROUND PENALTY IS....
5 CHEST TO CHEST WALL CLIMBS
15 TOE TO BARS
80 BODY SQUATS
EVERY TIME BAR TOUCHES GROUND PENALTY IS....
5 CHEST TO CHEST WALL CLIMBS
15 TOE TO BARS
80 BODY SQUATS
10-13-14 OCTOBER BIRTHDAYS
MIXED FITNESS ARTIST NEW WAY OF CELEBRATING BIRTHDAYS....
ALL MIXED FITNESS ARTISTS BORN IN A MONTH WILL BE CELEBRATED ON ONE DAY
THE MIXED FITNESS ARTISTS BELOW SELECTED THEIR CHOICE EXERCISE
ANY ORDER, BREAK UP, MIX UP AS NEEDED
10-05-00 CAROLINE FORSETH 14 STAIR RUNS
10-19-79 KEVIN PENLAND 35 SNATCHES
10-20-79 TUCKER BIRCH 90 SECONDS OF L-SIT
10-24-79 MELISSA FORSETH 1979 METER ROW
ALL MIXED FITNESS ARTISTS BORN IN A MONTH WILL BE CELEBRATED ON ONE DAY
THE MIXED FITNESS ARTISTS BELOW SELECTED THEIR CHOICE EXERCISE
ANY ORDER, BREAK UP, MIX UP AS NEEDED
10-05-00 CAROLINE FORSETH 14 STAIR RUNS
10-19-79 KEVIN PENLAND 35 SNATCHES
10-20-79 TUCKER BIRCH 90 SECONDS OF L-SIT
10-24-79 MELISSA FORSETH 1979 METER ROW
Mixed Fitness Artist Kevin Penland Strongman
MFA KEVIN PENLAND COMPETED AT THE 10-11-14 BIKE BIKE WEEKEND STRONGMAN COMPETITION AND FINISHED 2ND OVERALL. CONGRATS KP!!!!
10-3-14 AND 10-10-14
FOR TIME
1000 METER ROW
20 TOE TO BARS
500 METER ROW
10 TOE TO BARS
REST AS NEEDED
6 ROUNDS
2 MINUTE TREADMILL RUN (KEEP TREADMILL RUNNING)
4 EACH SIDE SINGLE DUMBELL SHOULDER TO OVERHEAD (HEAVY DUMBELL)
1000 METER ROW
20 TOE TO BARS
500 METER ROW
10 TOE TO BARS
REST AS NEEDED
6 ROUNDS
2 MINUTE TREADMILL RUN (KEEP TREADMILL RUNNING)
4 EACH SIDE SINGLE DUMBELL SHOULDER TO OVERHEAD (HEAVY DUMBELL)
10-6-14
COMBO OF HEALOHANANI MONTGOMERY BWOD AND TABATA
3 ROUNDS OF
8 HSPU
8 ROPE PULL UPS (4+4 ALT GRIP)
8 FRONT RACK SPLIT SQUATS (8 EACH LEG) (95 1ST ROUND, 115 2ND, 135 3RD)
REST AS NEEDED
12 TABATA ROUNDS OF
BURPEES (ROUNDS 1, 4, 7, 10)
PUSH UPS (ROUNDS 2,5,8,11)
SIT UPS (ROUNDS 3,6,9,12)
PRACTICE
MEDICINE BALL T2B (THANKS KEVIN PENLAND)
3 ROUNDS OF
8 HSPU
8 ROPE PULL UPS (4+4 ALT GRIP)
8 FRONT RACK SPLIT SQUATS (8 EACH LEG) (95 1ST ROUND, 115 2ND, 135 3RD)
REST AS NEEDED
12 TABATA ROUNDS OF
BURPEES (ROUNDS 1, 4, 7, 10)
PUSH UPS (ROUNDS 2,5,8,11)
SIT UPS (ROUNDS 3,6,9,12)
PRACTICE
MEDICINE BALL T2B (THANKS KEVIN PENLAND)
Maria The Real Deal Andaverde
Mixed Fitness Artist and Mixed Martial Artist Maria Andaverde fights October 2nd in King of the Cage's Battle for the Belt at San Manuel Indian Bingo & Casino in Highland, California. We are proud of her and have enjoyed the time she has put in with us.
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