6-27-16

ORIGINAL MFA CHALLENGE FROM 2010


1 CHEST TO CHEST
1 PULL UP
1 TOE TO BAR


THEN 2,2,2,3,3,3,4,4,4.....


GO FOR SET AMOUNT OF TIME, SET NUMBER OF REPS OR UNTILL FIRST PAUSE OR BREAK IN RYTHM



6-26-16

0900 SUNDAY BONUS WOD

MEET AT HILLTOP HILL ABOVE SUNDIAL FOR RUNNING AND HILL CHARGES








6-24-16

RON DEMAAGD PROGRAM

25 MINUTE AMRAP
50 DOUBLE UNDERS OR 150 SINGLES
40 TWISTERS
30 PUSH UPS
20 OH LUNGES
10 T-BAR ROWS
5 STAIR RUNS




6-21-16 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

6-20-16

WARM UP




ONE ROUND FOR TIME AT SPRINT PACE
20 WALL BALL 20/16
5 PULL UP TOE TO BARS
2 ROPE CLIMBS



REST 4-6 MINUTES


2 ROUNDS FOR TIME AT STRATEGIC PACE
800M RUN (2 SHORT LAPS)
20 WALL BALL 20/16
5 PULL UP TOE TO BARS
2 ROPE CLIMBS
 
COOL DOWN/MOBILITY



6-17-16

AARON KRZYWIKI PROGRAM REVISIT

15 PULL UPS
15 FULL CLEANS 155/115
15 GHD
(2) 40 YARD SLED SPRINT 1 PLATE

15 TOE TO BARS
15 DEAD LIFT 205/165
15 GHD
(2) 60 YARD SLED SPRINTS 1 PLATE

15 CHEST TO CHEST
15 FRONT SQUAT 135/95
15 GHD
(2) 80 YARD SLED SPRINT 1 PLATE



Mini MFA Krzywiki

6-15-16



 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

6-14-16


 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

 

6-13-16



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




6-10-16

KP FRIDAY REVISIT


30 MINUTE TIME CAP
BREAK OR MIX UP AS NEEDED

50 PISTOLS (25 EACH LEG) (10-1 BODYSQUAT SUB = 500 BODY SQUATS)
50 TOE TO BARS
50 THRUSTERS 115/75

6-6-16

WARM UP


4 ROUNDS FOR TIME
RUN SHORT LAP (400M)
20 HR PUSH UPS
10 HIGH PULLS 95/65
10 BENT OVER ROWS
40 DOUBLE UNDERS


COOL DOWN/MOBILITY



6-3-16

MICHELLE DOLL AKA "THE MEXICUTIONER" HAMSTRING INSPIRED WOD

30 MINUTE AMRAP

10/6  HSPU
10 BURPEE SLED SHOVE 1 PLATE

10/6 HSPU
10 (5 EACH LEG) SINGLE LEG DEAD LIFT 95/65

10/6 HSPU
50 YARD SPRINT

10/6 HSPU
10 SUMO DEADLIFT 185/135

10/6 HSPU
10 DEADLIFT 185/135



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