AARON KRZYWIKI PROGRAM
300 DOUBLE UNDERS MOVEMBER WARM UP OR 3 MINS PRACTICE
3 ROUNDS
RUN BIG LOOP
25 WALL BALL
12 PULL UPS
12 OH SQUATS 95/65 (ADD 10LB EACH SET)
20 GHD
RETIREMENT WOD #4
2 ROUNDS
500M ROW
PLYO 4X4 BACKWARDS STAIR PUSH UPS
DOUBLE ROPE SINGLE HANDED CLIMB
500M ROW
PLYO 4X4 BACKWARDS STAIR PUSH UPS
DOUBLE ROPE SINGLE HANDED CLIMB
10-26-15
WARM UP OF 3 ROUNDS
10 FULL SIT UPS
10 DOWNWARD DOG TO COBRA POSE
10 BODY SQUATS
40 DOUBLE UNDERS
7 MINUTE AMRAP
14 TOE TO BARS
7 SPLIT JERKS 135/95
7 KB TURKISH GET UPS 53/35
10 FULL SIT UPS
10 DOWNWARD DOG TO COBRA POSE
10 BODY SQUATS
40 DOUBLE UNDERS
7 MINUTE AMRAP
14 TOE TO BARS
7 SPLIT JERKS 135/95
7 KB TURKISH GET UPS 53/35
10-23-15
AARON KRZYWIKI PROGRAM
3-4-5
CHEST TO CHEST
KB LADDER (5 PART LADDER 26,35,44,53,70)
KB LADDER MEANS 3 OF EACH WEIGHT, THEN 4, THEN 5 DEPENDING ON ROUND
15-10-5
GHD SIT UPS & DEADLIFT 185/135
WITH 1,2,3 80 YARD SLED PUSH (40 THERE 40 BACK 90/45)
BONUS 10 ROUNDS
4 BURPEES
1 ROPE CLIMB
3-4-5
CHEST TO CHEST
KB LADDER (5 PART LADDER 26,35,44,53,70)
KB LADDER MEANS 3 OF EACH WEIGHT, THEN 4, THEN 5 DEPENDING ON ROUND
15-10-5
GHD SIT UPS & DEADLIFT 185/135
WITH 1,2,3 80 YARD SLED PUSH (40 THERE 40 BACK 90/45)
BONUS 10 ROUNDS
4 BURPEES
1 ROPE CLIMB
RETIREMENT WOD #3
1 FORWARD BAILING RING MUSCLE UP
5 BODYWEIGHT DEADLIFTS
2 FORWARD BAILING RING MUSCLE UP
10 BODYWEIGHT DEADLIFTS
3 FORWARD BAILING RING MUSCLE UP
15 BODYWEIGHT DEADLIFTS
4 FORWARD BAILING RING MUSCLE UP
20 BODYWEIGHT DEADLIFTS
5 BODYWEIGHT DEADLIFTS
2 FORWARD BAILING RING MUSCLE UP
10 BODYWEIGHT DEADLIFTS
3 FORWARD BAILING RING MUSCLE UP
15 BODYWEIGHT DEADLIFTS
4 FORWARD BAILING RING MUSCLE UP
20 BODYWEIGHT DEADLIFTS
10-21-15
AARON KRZYWIKI PROGRAM
200 DOUBLE UNDER WARM UP
EMOTM 6 JUMPING LUNGES
10-2
HANDSTAND PUSH UPS
CHEST TO BAR PULL UPS
EMOTM 6 JUMPING LUNGES
35-25-15
SIT UPS
BODY SQUATS
OUT BACK FOR 4 TOTAL
40 YARD SLED SPRINT #45 PLATE
200 DOUBLE UNDER WARM UP
EMOTM 6 JUMPING LUNGES
10-2
HANDSTAND PUSH UPS
CHEST TO BAR PULL UPS
EMOTM 6 JUMPING LUNGES
35-25-15
SIT UPS
BODY SQUATS
OUT BACK FOR 4 TOTAL
40 YARD SLED SPRINT #45 PLATE
KELLY HUFFORD PROGRAM #2
2000M ROW
20 THRUSTERS 95/65
TRIBUTES
1500M ROW
15 THRUSTERS 95/65
TRIBUTES
1000M ROW
10 THRUSTERS 95/65
TRIBUTES
500M ROW
5 THRUSTERS 95/65
TRIBUTES
20 THRUSTERS 95/65
TRIBUTES
1500M ROW
15 THRUSTERS 95/65
TRIBUTES
1000M ROW
10 THRUSTERS 95/65
TRIBUTES
500M ROW
5 THRUSTERS 95/65
TRIBUTES
10-19-15
ROUND 1
10 PULL UPS
15 GHD
ROUND 2
10 PULL UPS
15 GHD
20 PLYO 4X4 PUSH UPS
ROUND 3
10 PULL UPS
15 GHD
20 PLYO 4X4 PUSH UPS
25 FORWARD BACKWARDS LUNGES (25 FORWARD THEN 25 BACKWARDS)
ROUND 4
10 PULL UPS
15 GHD
20 PLYO 4X4 PUSH UPS
25 FORWARD BACWARDS LUNGES (25 FORWARD THEN 25 BACKWARDS)
.3 MILE RUN (BIG LOOP)
10 PULL UPS
15 GHD
ROUND 2
10 PULL UPS
15 GHD
20 PLYO 4X4 PUSH UPS
ROUND 3
10 PULL UPS
15 GHD
20 PLYO 4X4 PUSH UPS
25 FORWARD BACKWARDS LUNGES (25 FORWARD THEN 25 BACKWARDS)
ROUND 4
10 PULL UPS
15 GHD
20 PLYO 4X4 PUSH UPS
25 FORWARD BACWARDS LUNGES (25 FORWARD THEN 25 BACKWARDS)
.3 MILE RUN (BIG LOOP)
RETIREMENT WOD #2
BACKWARDS STAIR WALK UP AND DOWN
L-SIT TO HAND STAND TO L-SIT
25 DOUBLE UNDERS
BACKWARDS STAIR WALK UP AND DOWN
L-SIT TO HAND STAND TO L-SIT
50 DOUBLE UNDERS
BACKWARDS STAIR WALK UP AND DOWN
L-SIT TO HAND STAND TO L-SIT
75 DOUBLE UNDERS
BACKWARDS STAIR WALK UP AND DOWN
L-SIT TO HAND STAND TO L-SIT
100 DOUBLE UNDERS
L-SIT TO HAND STAND TO L-SIT
25 DOUBLE UNDERS
BACKWARDS STAIR WALK UP AND DOWN
L-SIT TO HAND STAND TO L-SIT
50 DOUBLE UNDERS
BACKWARDS STAIR WALK UP AND DOWN
L-SIT TO HAND STAND TO L-SIT
75 DOUBLE UNDERS
BACKWARDS STAIR WALK UP AND DOWN
L-SIT TO HAND STAND TO L-SIT
100 DOUBLE UNDERS
10-16-15
AARON KRZYWIKI PROGRAM
200FT JACOBS LADDER
10-1
TOE TO BARS
CHEST TO CHEST WALL CLIMBS
10-1
GHD SIT UPS
THRUSTERS 135/95
100 CALORIE ROW
*FALCONS CAN AVOID 55 REPS OF CHEST TO CHEST BY DOING A ONE HANDED CHEST TO CHEST WALL CLIMB. FALCONS CAN ALSO AVOID 55 THRUSTERS BY DOING ONE 185lb MEN OR 135lb WOMEN
200FT JACOBS LADDER
10-1
TOE TO BARS
CHEST TO CHEST WALL CLIMBS
10-1
GHD SIT UPS
THRUSTERS 135/95
100 CALORIE ROW
*FALCONS CAN AVOID 55 REPS OF CHEST TO CHEST BY DOING A ONE HANDED CHEST TO CHEST WALL CLIMB. FALCONS CAN ALSO AVOID 55 THRUSTERS BY DOING ONE 185lb MEN OR 135lb WOMEN
10-14-15
MFA 2721
500FT JACOBS LADDER
2000 METER ROW
200 DOUBLE UNDERS (5 MINUTES OF PRACTICE)
20 ROLL BACK PUSH UP TO CRAB POSITION
1 MILE RUN (3 BIG LOOPS, 4 SMALL LOOPS, OR TREADMILL)
500FT JACOBS LADDER
2000 METER ROW
200 DOUBLE UNDERS (5 MINUTES OF PRACTICE)
20 ROLL BACK PUSH UP TO CRAB POSITION
1 MILE RUN (3 BIG LOOPS, 4 SMALL LOOPS, OR TREADMILL)
RETIREMENT WOD #1
10 DOUBLE UNDERS
1 MUSCLE UP
20 DOUBLE UDERS
2 MUSCLE UPS
30 DOUBLE UNDERS
3 MUSCLE UPS
REST ONE MINUTE
40 DOUBLE UNDERS
4 MUSCLE UPS
50 DOUBLE UNDERS
5 MUSCLE UPS
REST ONE MINUTE
60 DOUBELUNDERS
6 MUSCLE UPS
REST ONE MINUTE
70 DOUBLE UNDERS
7 MUSCLE UPS
REST ONE MINUTE
80 MUSCLE UDERS
8 MUSCLE UPS
REST ONE MINUTE
90 DOULBE UNDERS
9 MUSCLE UPS
1 MUSCLE UP
20 DOUBLE UDERS
2 MUSCLE UPS
30 DOUBLE UNDERS
3 MUSCLE UPS
REST ONE MINUTE
40 DOUBLE UNDERS
4 MUSCLE UPS
50 DOUBLE UNDERS
5 MUSCLE UPS
REST ONE MINUTE
60 DOUBELUNDERS
6 MUSCLE UPS
REST ONE MINUTE
70 DOUBLE UNDERS
7 MUSCLE UPS
REST ONE MINUTE
80 MUSCLE UDERS
8 MUSCLE UPS
REST ONE MINUTE
90 DOULBE UNDERS
9 MUSCLE UPS
10-12-15
BUY IN, NOT FOR TIME, FOR WARM UP
2 ROUNDS
10 GHD
10 SUPERMANS
10 KB SWING
70 DOUBLE UNDERS
REST
FOR TIME
8 MINUTE AMRAP
5 PULL UPS
5 SNATCH 95/65
5 BOX JUMP 24/20
15 FULL SIT UPS
2 ROUNDS
10 GHD
10 SUPERMANS
10 KB SWING
70 DOUBLE UNDERS
REST
FOR TIME
8 MINUTE AMRAP
5 PULL UPS
5 SNATCH 95/65
5 BOX JUMP 24/20
15 FULL SIT UPS
10-9-15
AARON KRZYWIKI PROGRAM
FOR TIME
150 STORM CRUNCHES
30-20-10
CALORIE ROW
SQUATS 115/85
CLEANS 115/85
SIT UPS
2 ROUNDS
80 YARD SPRINT
40 YARD LUNGES
10-7-15
AARON KRZYWIKI PROGRAM
FOR TIME
2000M ROW
THEN 20-5 (20-15-10-5)
PULL UPS
DEADLIFT 155/115
BODY SQUAT
GHD
BONUS
3 60 YARD SLED SPRINTS
FOR TIME
2000M ROW
THEN 20-5 (20-15-10-5)
PULL UPS
DEADLIFT 155/115
BODY SQUAT
GHD
BONUS
3 60 YARD SLED SPRINTS
10-5-15
AARON KRZYWIKI PROGRAM
FOR TIME
200 FT JACOBS LADDER
OR
200 DOUBLE UNDERS
10-2 REPS OF
KB SWING 70/53
T2B
HR PUSH UPS
BOX JUMPS 24/20
STAIR RUNS
BONUS
3 60 YARD SPRINTS
FOR TIME
200 FT JACOBS LADDER
OR
200 DOUBLE UNDERS
10-2 REPS OF
KB SWING 70/53
T2B
HR PUSH UPS
BOX JUMPS 24/20
STAIR RUNS
BONUS
3 60 YARD SPRINTS
10-2-15
GLOCKTOBER BWODS
10-2-92 DYLAN MYERS 23
10-05-00 CAROLINE FORSETH 15
10-19-79 KEVIN PENLAND 36
10-20-90 TUCKER BIRCH 25
10-24-79 MELISSA FORSETH 36
135 TOTAL COMBINED AGE
135 JACOBS LADDER STEPS
135 PUSH UPS
135 BODY SQUATS
135 FULL SIT UPS
135 WALL BALL
BONUS 135 MORE REPS
27 BURPEES
27 BOX JUMPS 24/20
27 PULL UPS
27 TOE TO BARS
27 HAND STAND PUSH UPS
OPTIONS FOR WORKOUT CAN BE AS SIMPLE AS JUST TAKING CARE OF ALL THE ASSIGNED REPS TO GOING AS FAST AS POSSIBLE AND DOING ENTIRE WORKOUT FOR TIME, OR EVEN DOING EACH INDIVIDUAL EXERCISE FOR ASSIGNED REPS AS FAST AS POSSIBLE AND RESTING BEFORE GOING TO NEXT EXERCISE
10-2-92 DYLAN MYERS 23
10-05-00 CAROLINE FORSETH 15
10-19-79 KEVIN PENLAND 36
10-20-90 TUCKER BIRCH 25
10-24-79 MELISSA FORSETH 36
135 TOTAL COMBINED AGE
135 JACOBS LADDER STEPS
135 PUSH UPS
135 BODY SQUATS
135 FULL SIT UPS
135 WALL BALL
BONUS 135 MORE REPS
27 BURPEES
27 BOX JUMPS 24/20
27 PULL UPS
27 TOE TO BARS
27 HAND STAND PUSH UPS
OPTIONS FOR WORKOUT CAN BE AS SIMPLE AS JUST TAKING CARE OF ALL THE ASSIGNED REPS TO GOING AS FAST AS POSSIBLE AND DOING ENTIRE WORKOUT FOR TIME, OR EVEN DOING EACH INDIVIDUAL EXERCISE FOR ASSIGNED REPS AS FAST AS POSSIBLE AND RESTING BEFORE GOING TO NEXT EXERCISE
Sun Goddess Hot Yoga
Some of our Mixed Fitness Artists have been hitting hot yoga right here in town at Sun Goddess Hot Yoga. Stacie Hamann is a great instructor and has different classes and times to fit your needs and add to your mixed fitness training. http://www.sungoddesshotyoga.com/
2950 Bechelli Ln. STE 220, Redding
(530) 262-8957
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