11-30-15

SMF

30 MINUTES
11 LIFT OR EXERCISE OF CHOICE (C2C, MUSCLE UPS, OLY LIFTS, ETC)
30 AB EXERCISE OF CHOICE (GHD, T2B, FULL SIT UPS, ETC)
84 JUMP ROPE OF CHOICE (SINGLES, DOUBLES, 1-2'S, ETC)

NOTES
TYPES OF LIFT OR EXERCISE, AB EXERCISE, AND JUMP ROPE CAN CHANGE EVERY 11-30-84 REPS

EXAMPLE
11 OVERHEAD SQUATS 95/65
30 STORM CRUNCHES
84 SINGLE UNDERS
11 OVERHEAD SQUAT
30 TOE TO BARS
84 SINGLE UNDERS

11 FRONT SQUAT 115/85
30 STORM CRUNCHES
84 DOUBLE UNDERS
11 FRONT SQUATS
30 BAR AB ROLL OUTS
84 DOUBLE UNDERS

11 BACK SQUAT 135/95
30 STORM CRUCHES
84 SINGLE FOLLOWED BY A DOUBLE UNDER
11 BACK SQUAT
30 GHD SIT UPS
84 SINGLE FOLLOWED BY A DOUBLE UNDER

11 DEAD LIFT 185/135
30 STORM CRUNCHES
84 SECONDS OF TRIPLE UNDERS
11 DEAD LIFT
30 GHD PLATE SIT UPS
84 SECONDS OF TRIPLE UNDERS



 

 

Samuel McThadeus Forseth

 

11-23-15

3 ROUND WARM UP
5 HUERTA CRAWLS
5 BACKWARDS HUERTA CRAWLS
15 BODY SQUATS
15 FULL SIT UPS

23 MINUTE AMRAP
6 BAR AB ROLL OUTS
6 SQUAT SNATCH
6 STAIR RUNS

NOTES
AB ROLL OUTS CAN BE DONE WITH WEIGHTED BAR OR AB ROLLERS. SQUAT SNATCH CAN BE DONE WITH ONE WEIGHT OR ALSO MODIFIED BY ADDING WEIGHT EACH ROUND. SQUAT SNATCHES CAN ALSO BE REPLACED WITH ANY FORM OF GROUND TO OVERHEAD IF NEEDED.

11-20-15

AARON KRZYWIKI PROGRAM

33 MINUTES OR ABSOLUTE FAILURE
11 PRESS 95/65
21 SQUAT (FRONT OR BACK) 95/65
82 DOUBLE UDERS OR 2 MINUTES PRACTICE

11-18-15

AARON KRZYWIKI PROGRAM

200 DOUBLE UNDERS

1000M ROW
15 C2C
25 PULL UPS
35 BODY SQUATS

1000M ROW
15 PULL UPS
25 BODY SQUATS
35 GHD

1000M ROW
15 BODY SQUATS
25 GHD
35 HR PUSH UPS

200 DOUBLE UNDERS

11-16-15

2 ROUND WARM UP
5 BACKWARDS HUERTA CRAWLS
7 DOWNWARD DOG TO COBRA POSE
9 GHD SIT UPS
11 JUMPING LUNGES
40 DOUBLE UNDERS (1 MIINUTE PRACTICE)

18 MINUTE AMRAP
4 STRICT PULL UPS (TRY FOR CHEST TO BAR)
6 CLEAN AND JERK (OPTION TO ADD WEIGHT EACH ROUND)
8 PLATE GHD SIT UPS
50 JUMP ROPE



11-13-13

AARON KRZYWIKI FRIDAY THE 13TH PROGRAM

COMPLETE IN ANY ORDER
13 CHEST TO CHEST
13 GHD
13 PULL UPS
13 STAIR RUNS
13 HUNDRED METER ROW
13 BURPEES
13 TOE TO BAR
13 40 YARD SPRINTS



11-11-15

AARON KRZYWIKI PROGRAM

3 MINUTE ROUNDS, 4 ROUNDS, 1 MINUTE REST BETWEEN ROUNDS

ROUND 1
10 WALL BALL
10 SIT UPS

ROUND 2
10 PULL UPS
10 HR PUSH UPS

ROUND 3
10 BOX JUMPS
1 ROPE CLIMB

ROUND 4
DOUBLE UNDERS

11-9-15

2 ROUND WARM UP
5 HUERTA CRAWL
10 GHD BACK EXTENSIONS
15 PUSH UPS
20 BODY SQUATS

18 MINUTE AMRAP
2 FREE STANDING HSPU (START IN HEADSTAND OR USE WALL)
4 STRICT T2B (KNEE TO ELBOW OR LEG RAISES)
6 BARBELL SUMO DEADLIFT HIGH PULL
8 PUSH UP TO CRAB POSITION
50 DOUBLE UNDERS (1 MINUTE PRACTICE IF YOU CANT DO 50)

11-6-15

AARON KRZYWIKI PROGRAM

200 DOUBLE UNDER WARM UP

3 ROUNDS
15 T2B
20 CLEANS 135/95
10 HEAVY DUMBELL LUNGES
SPRINT 60 YARDS
BIG LAP

COOL DOWN
DOWNWARD DOG TO COBRA POSE CRAWLS ACROSS MFA ARENA

 



11-5-15 Kaitlyn Beymer Farewell

TODAY MFA PARTS WAYS WITH KAITLYN BEYMER AS SHE HEADS TO THE SIERRA NEVADAS FOR A CHANGE. WE WILL MISS HER. 

4 ROUNDS
1 SHORT LAP
1 MUSCLE UP (3 FOR FALCONS, 3 IF YOUR JUMPING)
1,2,3,4 BEAR CRAWL SHUTTLES
1,2,3,4 BACKWARDS STAIR CRAWLS

 

 



11-4-15

AARON KRZYWIKI PROGRAM

12 MINUTE AMRAP
50 DOUBLE UNDERS
15 GHD/SIT UPS
15 DEAD LIFT 135/95

3 ROUNDS
20 WALL BALL
15 HR PUSH UPS
10 HEAVY DUMBELL SNATCH

11-2-15

2 ROUNDS FOR WARM UP
10 BODY SQUAT
10 DOWNWARD DOG TO COBRA POSE
10 FULL SIT UPS
70 DOUBLE UNDERS

REST

16 MINUTE AMRAP
4 MUSCLE UPS (1 IF YOU DONT HAVE MULTIPLES, 8 IF YOU JUMP INTO THEM)
4 POP UP TO PISTOL (8 POP UP TO BODY SQUAT FOR SCALED)
8 DOUBLE KB SWING
8 STAIR RUNS