AARON KRZYWIKI PROGRAM
400 JACOBS LADDER
200 DOUBLE UNDERS OR 4 MIN OF PRACTICE
100 CALORIE ROW
40 T2B
40 WALL BALL
COPLETE IN ANY ORDER, MUST DO 40 BODY SQUATS BETWEEN EACH EXERCISE....
1-27-16
RON DEMAAGD PROGRAM
25 MINUTE AMRAP
4 MINUTE CARDIO
10 WALL BALLS
10 PUSH UPS
10-2 ARMS
10 GHD'S
25 MINUTE AMRAP
4 MINUTE CARDIO
10 WALL BALLS
10 PUSH UPS
10-2 ARMS
10 GHD'S
1-25-15
2 ROUNDS FOR TIME
16 TOE TO BARS
SCORE IS TOTAL TIME TO FINISH MINUS THE ROPE CLIMB
1 MINUTE ROPE CLIMB (EACH CLIMB WORTH 30 SECONDS OFF)
25 THRUSTERS (4 WEIGHT DIVISIONS 95/75/65/55)
20 FULL SIT UPS16 TOE TO BARS
SCORE IS TOTAL TIME TO FINISH MINUS THE ROPE CLIMB
1-22-16
AARON KRZYWIKI PROGRAM
ROW FIRST PERSON TO 8000M
SECOND PERSON TO 8500M
THIRD PERSON TO 9000M
AND SO ON....
GIRLS
7000M, 7500M, 8000M....
GUYS FIRST STAGE AT 11:30
GIRLS START AT 12:10-12:20
ROW FIRST PERSON TO 8000M
SECOND PERSON TO 8500M
THIRD PERSON TO 9000M
AND SO ON....
GIRLS
7000M, 7500M, 8000M....
GUYS FIRST STAGE AT 11:30
GIRLS START AT 12:10-12:20
1-20-16
RON DEMAAGD PROGRAM
25 MINUTE AMRAP
40 DU'S
20 HR PUSH UPS
20 CHEST TO BAR
20 FULL SIT UPS
15 WALL BALLS
15 PUSH UP TP CRAB
15 BENT OVER ROWS
15 TWISTERS
5 STAIR RUNS
10 DIPS
10 PULL UPS
10 GHD'S
25 MINUTE AMRAP
40 DU'S
20 HR PUSH UPS
20 CHEST TO BAR
20 FULL SIT UPS
15 WALL BALLS
15 PUSH UP TP CRAB
15 BENT OVER ROWS
15 TWISTERS
5 STAIR RUNS
10 DIPS
10 PULL UPS
10 GHD'S
1-18-16
KELLY HUFFORD INSPIRED
2016-18-01
TWO ROUNDS
2016M ROW
18 OH WALKING LUNGES
1 MINUTE OVER BAR BURPEES
SCORE IS TOTAL TIME TO DO TWO ROUNDS MINUS THE BURPEES DONE IN THE (2) 1 MINUTE OVER BAR BURPEES (BURPEES COUNT AS 10 SECONDS EACH OFF TOTAL TIME)
1-15-16
AARON KRZYWIKI PROGRAM
WARM UP
30 GHD
30 HR PUSH UPS
10 STAIR RUNS
20 PULL UPS
5 ROPE CLIMB, 30 WALL BALL, OR 40 YARD SLED PUSH PENALTY FOR DOWNED BAR
135/95
30 CLEANS
20 OH PRESS
30 SQUATS
WARM UP
30 GHD
30 HR PUSH UPS
10 STAIR RUNS
20 PULL UPS
5 ROPE CLIMB, 30 WALL BALL, OR 40 YARD SLED PUSH PENALTY FOR DOWNED BAR
135/95
30 CLEANS
20 OH PRESS
30 SQUATS
1-13-16
RON DEMAAGD PROGRAM
25 MINUTE AMRAP ADD 1 REP PER ROUND
1 C2C
5 PULL UPS
5 BOX JUMPS
10 HR PUSH UPS
10 FULL SIT UPS
1 STAIR RUN
25 MINUTE AMRAP ADD 1 REP PER ROUND
1 C2C
5 PULL UPS
5 BOX JUMPS
10 HR PUSH UPS
10 FULL SIT UPS
1 STAIR RUN
1-8-16
AARON KRZYWIKI PROGRAM
300 JACOBS LADDER WARM UP
50 WALL BALL
20 PULL UPS
25 GHD
40 WALL BALL
15 PULL UPS
100 DOUBLE UNDERS
30 WALL BALL
10 PULL UPS
25 OH LUNGES 95/65
300 JACOBS LADDER WARM UP
50 WALL BALL
20 PULL UPS
25 GHD
40 WALL BALL
15 PULL UPS
100 DOUBLE UNDERS
30 WALL BALL
10 PULL UPS
25 OH LUNGES 95/65
1-6-16
RON DEMAAGD PROGRAM
10 FRONT SQUATS
10 PULL UPS
10 HR PUSH UPS
10 GHD'S
5 STAIR RUNS
8,8,8,8,5
6,6,6,6,5
4,4,4,4,5
2,2,2,2,5
10 FRONT SQUATS
10 PULL UPS
10 HR PUSH UPS
10 GHD'S
5 STAIR RUNS
8,8,8,8,5
6,6,6,6,5
4,4,4,4,5
2,2,2,2,5
1-4-16
SKILL/PRACTICE
3 MINUTE BAR PULL OVER
16 MINUTE AMRAP
1 MINUTE DOUBLE UNDERS
4 SQUAT CLEAN, 4 SPLIT JERK (SAME BAR LOAD)
20 FULL SIT UPS
16 HR PUSH UPS
3 MINUTE BAR PULL OVER
16 MINUTE AMRAP
1 MINUTE DOUBLE UNDERS
4 SQUAT CLEAN, 4 SPLIT JERK (SAME BAR LOAD)
20 FULL SIT UPS
16 HR PUSH UPS
2016
HAPPY NEW YEAR MFA
MAY 2016 BRING YOU FORWARD MOVEMENT IN YOUR ATHLETICISM, BALANCE, CARDIO, DRIVE, ENERGY, GOALS, HEALTH, INSIGHT, JOY, KNOWLEDGE, LIFE, MOBILITY, NUTRITION, ONENESS, PLEASURE, QUALITY, RECOVERY, STRENGTH, TRANSFORMATION, UNDERSTANDING, VITALITY, AND WHATEVER ELSE YOU FOCUS ON
MFA MEETS 11:30-1:30 MONDAY, WEDNESDAY, AND FRIDAY IN THE ARENA AT EVERYDAY FITNESS
NO CHARGE AS THIS IS A FREE PUBLIC SERVICE FOR GYM MEMBERS
 |
| MIKE DOLL PHOTOGRAPHY |
 |
| MICHELLE DOLL PHOTOGRAPHY |
 |
| MIKE DOLL PHOTOGRAPHY |
Subscribe to:
Posts (Atom)