9-30-15

AARON KRZYWIKI PROGRAM

13 MINUTE AMRAP
15 PUSH UPS
15 PULL UPS
15 DIPS
15 BENT OVER ROW 95/65
1 ROPE CLIMB

REST 2 MINUTES

13 MINUTE AMRAP
10 SHOULDER PRESS 95/65
10 GHD SIT UPS
10 3 WAY SHOULDER PLANKS
10 CURLS 95/65/45
1 TRIBUTE

REST 2 MINUTES

26 CLEANS
PROGRESSING IN WEIGHT EVERY 5 REPS, LAST REP GO BIG



KELLY HUFFORD PROGRAM #1

4 40/40 SLED SPRINTS #45 PLATE
20 BACK SQUATS 135/95
40 OH WALKING LUNGES #45 PLATE

1/2 MILE JOG

40 OH WALKING LUNGES #45 PLATE
20 BACK SQUATS 135/95
4 40/40 SLED SPRINTS #45 PLATE

BONUS
3-6-9 REPS OF SINGLE LEG DOUBLE KB DEADLIFTS 53/35



9-28-15

HALF OF LAST WEEK WITH 10 MINUTE TIME CAP

200 STEPS JACOBS LADDER

3 BEAR CRAWL SHUTTLES

4 BACKWARDS STAIR CRAWLS

5 CHEST TO CHEST WALL CLIMBS

REST AS NEEDED, THEN...

5 OR 6 IF YOU DIDNT BEAT TIME CAP FOR ABOVE

80 YARD 40/40 SPRINTS
FIRST 40 YARDS ARE SLED SPRINTS, LAST 40 SPRINTING
45LBS MEN/35LBS WOMEN

9-25-15

AARON KRZYWIKI PROGRAM

ANY ORDER
ONE MINUTE EACH FOR MAX REPS, REST AS NEEDED BETWEEN MINUTES

JACOBS LADDER
CHEST TO CHEST
PULL UPS
PUSH UPS
SIT UPS
DOUBLE UNDERS
BOX JUMPS
BODY SQUATS
ROW

BONUS
TWERK

9-23-15

AARON KRZYWIKI PROGRAM

500 FT JACOBS LADDER

3 ROUNDS
10 CHEST TO CHEST
10 PULL UPS
15 BOX JUMPS
15 GHD SIT UPS

BONUS
500 MORE FEET JACOBS LADDER

9-21-15

KELLY HUFFORD INSPIRED

400 STEPS JACOBS LADDER

6 BEAR CRAWL SHUTTLES

8 BACKWARDS STAIR CRAWLS

10 CHEST TO CHEST WALL CLIMBS


AB BONUS

100 SUN GODDESS SIT UPS



9-18-15

AARON KRZYWIKI PROGRAM

300 STEPS ON JACOBS LATER

THEN 3 ROUNDS
1ST ROUND, 2ND ROUND, 3RD ROUND

10,12,14 HAND STAND PUSH UPS

10,14,18 OH SQUAT WITH 2 SECOND PAUSE AT BOTTOM 95/65

10,18,26 GHD SIT UPS

40, 60 , 80 YARD SLED SPRINT 1 PLATE/EMPTY

9-14-15

FOR TIME

RUN BIG LOOP (1/3 MILE)

10 S2OH (SHOULDER TO OVERHEAD) 135/95
20 FULL SIT UPS

8 S2OH
16 FULL SIT UPS

6 S2OH
14 FULL SIT UPS

4 S2OH
12 FULL SIT UPS

2 S2OH
10 FULL SIT UPS

RUN BIG LOOP (1/3 MILE)

BONUS:

25, 50, 75, 100 YARD SPRINT
 

9-11-15

AARON KRZYWIKI PROGRAM

500M ROW
54 WALL BALL
53 HR PUSH UPS
52 GHD

500M ROW
20 CLEANS 135/105
20 FRONT SQUATS 135/105
20 DEADLIFT 135/95

9-7-15

LABOR DAY SO MEET AT 10:00

FOR TIME

ROW 3000 METERS
300 DOUBLE UNDERS
3 MILE RUN (RUN TO SEQUOIA, RUN 8 LAPS ON TRACK, RUN BACK) OR INSIDE ON TREADMILL

9-4-15

AARON KRZYWIKI PROGRAM

100 DOUBLE UNDERS OR 100 SECONDS OF DOUBLE UNDER PRACTICE

10-8-6-6-8-10 REPS EACH

HANG CLEAN 135/95
DEADLIFT 185/135
SHOULDER TO OVERHEAD 95/65
SQUAT 155/115

BONUS
100 DOUBLE UNDERS OR 100 SECONDS OF DOUBLE UNDER PRACTICE



9-2-15 SEPTEMBER MFA BWOD

SEPTEMBER MFA BIRTHDAY

CAMERON KEATING TURNS 17 ON THE 22ND
KAITLYN BEYMER TURNS 21 ON THE 29TH

FOR TIME

1/4 MILE RUN
3 BEAR CRAWL SHUTTLES

9 BENT OVER ROWS 135/95
29 GHD
94 BALL TO WALLS 20/16
29 GHD
9 BENT OVER ROWS 135/95

3 BEAR CRAWL SHUTTLES
1/4 MILE RUN

CAMERON KEATING BIRTHDAY BONUS

 

17 REPS OF BURPEE PULL UP TOE TO BARS 

 

 







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