MixedFitnessArtist.com: May 2016

5-31-16 MFA 90 SKILL DAY

MFA 90 SKILL DAY

15 MUSCLE UPS (RING/BAR/JUMPING)

15 HSPU (FREE STANDING/WALL/INCLINE CHEST TO WALL)

15 PISTOLS (KB/POP UP/WEIGHTED/FREE STANDING/BANDS/BOX SEAT)

15 TURKISH GET UPS (BARBELL/KB/DB)

15 HIGH BOX JUMPS (INCRESE EVERY X REPS)

15 MINUTES OF X (X IS YOUR OWN SKILL OF CHOICE THAT NEEDS ATTENTION)

5-30-16

WARM UP

SPRINT PACE FOR TIME
5 CHEST TO CHEST WALL CLIMBS
10 BURPEE PULL UP TOE TO BARS
15 BOX JUMP 24/20
20 CALORIE ROW

REST 4-6 MINUTES

2 ROUNDS FOR TIME AT STRATEGIC PACE
800M RUN (2 SHORT LAPS)
5 CHEST TO CHEST WALL CLIMBS
10 BURPEE PULL UP TOE TO BARS
15 BOX JUMP 24/20
20 CALORIE ROW

COOL DOWN/MOBILITY

5-24-16 MFA 90 BARBELL COMPLEX

MFA 90 BARBELL LEG COMPLEX

90 REPS FOR A MFA TO WORK INTO THEIR TRAINING. WRITTEN WITH FORM IN MIND, RESTING ACCORDINGLY BETWEEN SETS AND ADDING WEIGHT EACH SET IF ABLE

HEAVY OPTION
REPS CAN ALSO BE DONE IN 8-6-4 FORMAT FOR THOSE GOING HEAVIER THEN USUAL IN THEIR PROGRESSION

FASTER PACED OPTION
WEIGHT CAN REMAIN LIGHTER FOR A QUICKENED PACE. SETS ARE DROPPED TO 2 WITH A 10-8 FORMAT

3X6 OVERHEAD SQUAT

3X6 FRONT SQUAT

3X6 BACK SQUAT

3X6 SUMO DEADLIFT

3X6 DEADLIFT

5-23-16

WARM UP

SPRINT PACE FOR TIME
6 HSPU
8 PULL UPS
10 KB SDHP 70/53
1 BEAR CRAWL SHUTTLE

REST 4-6 MINUTES
2 ROUNDS FOR TIME AT STRATEGIC PACE
800M RUN (2 SHORT LAPS)
6 HSPU
8 PULL UPS
10 KB SDHP 70/53
1 BEAR CRAWL SHUTTLE

COOL DOWN/MOBILITY

5-17-16 MFA BARBELL SHRUGGED INSPIRED WOD

WARM UP

3 SETS SQUAT CLEAN AND JERK

3 SETS OH SQUAT (ONE SECOND PAUSE AT BOTTOM)

3 SETS RFESS SQUATS (REAR FOOT ELEVATED SPLIT SQUATS)

3 SETS SINGLE LEG DEADLIFT

3 SETS SUMO DEADLIFT

3 SETS SHSPU (STRICT HAND STAND PUSH UPS)

COOL DOWN/MOBILITY

OPTIONS
MFA 90
STRENGTH BUILDING WITH REPS OF 5 EACH OR 6,5,4 FOR THREE SETS AND INCRESES IN WEIGHT EACH SET
MFA 180
FAST CARDIO PACED WITH LIGHT WEIGH AND REPS AT 10 PER SET OR EVEN 12,10,8
MFA FREESTYLE
DO REPS AS YOU SEE FIT WITHOUT ANY SET NUMBER

5-16-18

WARM UP

PART ONE, ONE ROUND, SPRINT PACE FOR TIME

3 CHEST TO CHEST WALL CLIMBS
6 TOE TO BARS
9 BURPEE BOX JUMPS 24/20
12 KB SWING 70/53

REST 4-6 MINUTES

PART 2, 2 ROUNDS, STRATEGIC PACE FOR TIME
800M RUN (2 SHORT LAPS)
3 CHEST TO CHEST WALL CLIMBS
6 TOE TO BARS
9 BURPEE BOX JUMPS 24/20
12 KB SWING 70/53

COOL DOWN/MOBILITY

5-13-16

AARON KRZYWIKI PROGRAM HAPPY FRIDAY THE 13TH

ROW 1000M
RUN BIG LOOP

5 CHEST TO CHEST HSPU
13 CLEAN AND JERK 155/105
16 DEADLIFT 225/185

5 BACKWARDS STAIR CRAWL
13 OVER BAR BURPEES
16 T2B PULL UPS

10 JUMPING LUNGES BETWEEN EACH REST DURING AN EXERCISE

C2C HAND STAND PUSH UPS + 3 HSPU DURING EACH C2C REP

5-9-16, 5-10-16, & 5-11-16 BARBELL SHRUGGED

FOR THOSE MFA WHO WANT TO WORK SOMETHING DIFFERENT HERE IS A 3 DAY TEST THEY CAN DO IN PLACE OF REGULAR POSTED MFA

http://www.shruggedstrengthtest.com/

DAY 1
SHRIMP SQUAT R LEG YES OR NO?
SHRIMP SQUAT L LEG YES OR NO?
OH SQUAT MAX
FRONT SQUAT MAX
FRONT RACK RFESS 5 REPS RIGHT LEG FORWARD
FRONT RACK RFESS 5 REPS LEFT LEG FORWARD
STRICT HSPU MAX REPS

DAY 2
STANDING STRICT PRESS
STRICT PULL UP MAX WEIGHT
SINGLE ARM SEATED DUMBELL PRESS AT 40% OF STANDING STRICT PRESS
OTHER ARM....
STRICT PULL UPS MAX REPS
WEIGHTED RING DIP MAX WEIGHT
STRICT RING DIPS MAX REPS

DAY 3
OVERHAND GRIP MAX DEADLIFT
FARMERS CARRY AT 50% OF MAX OVERHAND DEADLIFT EACH HAND IN YARDS
BENCH PRESS MAX
INVERTED STRICT ROWS MAX UNBROKEN REPS
BAR PUSH UPS MAX UNBROKEN REPS

5-11-16

RON DEMAAGD PROGRAM

25 MINUTE AMRAP
SHORT LAP
5 DEAD LIFT
5 CLEANS
5 FRONT SQUATS
5 OH PRESS

5-10-15 MFA 90 OLY COMPLEX

MFA 90 OLY COMPLEX
90 REPS FOR A MFA TO WORK INTO THEIR TRAINING. WRITTEN WITH FORM IN MIND, RESTING ACCORDINGLY BETWEEN SETS AND ADDING WEIGHT EACH SET IF ABLE

HEAVY OPTION
REPS CAN ALSO BE DONE IN 8-6-4 FORMAT WITH 4-3-2 ON THE SQUAT SNATCH AND SQUAT CLEAN HALVES FOR THOSE GOING HEAVIER THEN USUAL IN THEIR PROGRESSION

FASTER PACED OPTION
WEIGHT CAN REMAIN LIGHTER FOR A QUICKENED PACE. SETS ARE DROPED TO 2 WITH A 10-8 FORMAT AND 5-4 ON THE SQUAT SNATCH AND SQUAT CLEAN HALVES

3X6 SQUAT SNATCH
FIRST 3 REPS ARE FULL SQUAT SNATCH
LAST 3 REPS ARE OH SQUAT WITH SMALL PAUSE AT BOTTOM

3X6 SQUAT CLEAN
FIRST 3 REPS ARE FULL SQUAT CLEAN
LAST 3 REPS ARE FRONT SQUAT WITH PAUSE AT BOTTOM

3X6 CLEAN AND SPLIT JERK
3 SPLITS PER LEAD LEG

3X6 SUMO HIGH PULL
NO DEADLIFT REQUIRED

3X6 SUMO DEADLIFT
NO HIGH PULL REQUIRED

5-9-15

3 ROUNDS FOR TIME

1 LONG LAP
5 CHEST TO CHEST WALL CLIMBS
10 TOE TO BARS
15 KB SWING

5-4-16

RON DEMAAGD PROGRAM

25 MINUTE AMRAP
100 DU'S*
50 FULL SIT UPS
80 DU'S*
40 PSH UPS
60 DU'S*
30 OH LUNGES
40 DU'S*
20 PULL UPS
20 DU'S*
10 KB SWINGS

*FOR THOSE STILL LEARNING DOUBLE UNDERS A MINUTE TIME CAP IS ON EACH OF THE 100-20 DU'S SO YOU CAN JUST USE MINUTE TO PRACTICE AND SEE HOW CLOSE YOU GET TO THE RX

5-3-16 MFA FIELD TRIP

BACK AT SUNDIAL FOR A MODIFIED 4-11-16

RUN FROM SUNDIAL PARKING LOT TO TOP OF HILLTOP HILL AND BACK

4 HILL CHARGES ON WAY UP

4 HILL CHARGES ON WAY DOWN

5-2-16 MFA 90 SKILL DAY

First Things First....

This blog was a place for a Mixed Fitness Artist to log training routines for their physical and mental advancements.

With all of the workouts posted a Mixed Fitness Artist used to warm up properly, use weight that was challenging yet safe, and work mobility after the workouts or later in the day.

These posted workouts were designed to be done once or twice a week, along with a Mixed Fitness Artists regular programing of mobility work, accessory work, Olympic lifting, running, strength training, etc.

Sometimes routines were done two weeks in a row so if posts were not up to date it is because the Mixed Fitness Artists were doing a workout from last week or another one from the past.

Any attempt to copy or train in this style is done at your own risk.