AARON KRZYWIKI PROGRAM
1200M ROW
50 SIT UPS
10 FRONT SQUATS 95/65
40 WALL BALL
10 FRONT SQUATS
30 GHD
10 FRONT SQUATS
20 PULL UPS
10 FRONT SQUATS
10 KB SDHP 70/53
10 FRONT SQUAT
IF COMPLETED IN INDER 30 MINUTES, REVERSE ORDER AND WORK BACK UP LIST
12-28-16
RON DEMAAGD 12-26-13 REVISIT
DO 1ST EXERCISE, THEN 2ND AND 1ST, THEN 3RD, 2ND AND 1ST, THEN 4,3,2,1....
1. 20 FULL SIT UPS
2. 20 DOUBLE UNDERS
3. 5 KB SWINGS 70/53
4. 5 BOX JUMPS
5. 5 BURPEES
6. 5 CLEANS 115/75
7. 5 DIVER PUSH UPS
8. 5 HORIZONTAL PULL UPS
9. 10 GHD
10. 10 TOE TO BARS
11. 10 CHEST TO CHESTS
12. 10 STAIR RUNS
DO 1ST EXERCISE, THEN 2ND AND 1ST, THEN 3RD, 2ND AND 1ST, THEN 4,3,2,1....
1. 20 FULL SIT UPS
2. 20 DOUBLE UNDERS
3. 5 KB SWINGS 70/53
4. 5 BOX JUMPS
5. 5 BURPEES
6. 5 CLEANS 115/75
7. 5 DIVER PUSH UPS
8. 5 HORIZONTAL PULL UPS
9. 10 GHD
10. 10 TOE TO BARS
11. 10 CHEST TO CHESTS
12. 10 STAIR RUNS
12-26-15
8-26-13 REVISIT
50 HR PUSHUPS / 50 DOUBLE UNDERS / 25 FULL SIT UPS
40 OH BARBELL LUNGES 95/65 / 50 DOUBLE UNDERS / 25 FULL SIT UPS
30 KB SWINGS 70/53 / 50 DOUBLE UNDERS / 25 FULL SIT UPS
20 CHEST TO CHEST WALL CLIMBS / 50 DOUBLE UNDERS / 25 FULL SIT UPS
10 PISTOLS EACH LEG / 50 DOUBLE UNDERS / 25 FULL SIT UPS
5 ROPE CLIMBS 50 DOUBLE UNDERS / 25 FULL SIT UPS
50 HR PUSHUPS / 50 DOUBLE UNDERS / 25 FULL SIT UPS
40 OH BARBELL LUNGES 95/65 / 50 DOUBLE UNDERS / 25 FULL SIT UPS
30 KB SWINGS 70/53 / 50 DOUBLE UNDERS / 25 FULL SIT UPS
20 CHEST TO CHEST WALL CLIMBS / 50 DOUBLE UNDERS / 25 FULL SIT UPS
10 PISTOLS EACH LEG / 50 DOUBLE UNDERS / 25 FULL SIT UPS
5 ROPE CLIMBS 50 DOUBLE UNDERS / 25 FULL SIT UPS
12-22-16 OR 12-23-16
AARON KRZYWIKI PROGRAM
30 MINUTE CAP
COMPLETE 500 REPS ANY ORDER OR AMOUNT BUT CAP OF 250 WITH DU'S
DOUBLE UNDERS
PUSH UPS
PULL UPS
SIT UPS
LUNGES
BODY SQUATS
30 MINUTE CAP
COMPLETE 500 REPS ANY ORDER OR AMOUNT BUT CAP OF 250 WITH DU'S
DOUBLE UNDERS
PUSH UPS
PULL UPS
SIT UPS
LUNGES
BODY SQUATS
12-21-16
RON DEMAAGD PROGRAM
26 MINUTE AMRAP
4 MINUTE CARDIO
5 DEADLIFT
5 CLEANS
5 FRONT SQUAT
5 OH PRESS
26 MINUTE AMRAP
4 MINUTE CARDIO
5 DEADLIFT
5 CLEANS
5 FRONT SQUAT
5 OH PRESS
12-19-16
YOUR YEAR (IF BORN IN 1965 THEN 65 REPS, IF BORN IN 1990 THEN 90, IF BORN IN 2000 OR LATER THEN ITS 100....)
CALORIE ROW
WALL BALL 20/16
DEADLIFT 135/95
HR PUSH UPS
LIDELL PLANKS
CALORIE ROW
WALL BALL 20/16
DEADLIFT 135/95
HR PUSH UPS
LIDELL PLANKS
12-16-16
AARON KRZYWIKI PROGRAM
RUN 1 MILE OR ROW 2400M
10 DEADLIFT 185/135
25 OH PLATE LUNGE 45/35
15 SQUAT CLEAN 115/75
25 OH PLATE LUNGE 45/35
20 GHD
25 OH PLATE LUNGE 45/35
15 SQUAT CLEAN 115/75
25 OH PLATE LUNGE 45/35
10 DEADLIFT 185/135
RUN 1 MILE OR ROW 2400M
10 DEADLIFT 185/135
25 OH PLATE LUNGE 45/35
15 SQUAT CLEAN 115/75
25 OH PLATE LUNGE 45/35
20 GHD
25 OH PLATE LUNGE 45/35
15 SQUAT CLEAN 115/75
25 OH PLATE LUNGE 45/35
10 DEADLIFT 185/135
12-14-16
RON DEMAAGD PROGRAM
ANY ORDER, BREAK UP IF NEEDED
30 GOBLET SQUATS
30 FULL SIT UPS
30 HR PUSH UPS
30 OH LUNGES
30 TWISTERS
30 KB SWINGS
30 STAIR RUNS
ANY ORDER, BREAK UP IF NEEDED
30 GOBLET SQUATS
30 FULL SIT UPS
30 HR PUSH UPS
30 OH LUNGES
30 TWISTERS
30 KB SWINGS
30 STAIR RUNS
GROOVE RING REVIEW
GROOVE RING WAS GENEROUS ENOUGH TO SEND US SOME OF THEIR FUNCTIONAL AND FASHIONABLE RINGS FOR REVIEW. THEY CAME IN QUITE THE HOLDING BOX AND EVEN A TIN TO HOLD YOUR COLLECTION. THE RINGS THEMSELVES ARE VERY COMFORTABLE AND WITHIN MINUTES WE WERE UNAWARE THEY WERE EVEN ON. WE FEEL THE DESIGN WITH FOCUS ON RECESSED GROOVES, INNER ARCH, AND EASED EDGE HAS MINIMIZED THE CONTACT WITH THE SKIN AND THIS IS A BIG PART FOR ITS COMFORT. FASHION WISE THE RINGS ARE PLEASING TO THE EYE AND CAN BE WORN IN ANY OUTING. THERE IS AN ORIGINAL AND A THIN LINE TO CHOOSE FROM, ALL HAVING THE FAINT INFINITY LOGO ETCHED ONCE AND WITHIN THE TWO THERE IS ALSO SEVEN COLORS FOR YOU TO PICK. FUNCTION WISE THE RINGS EXCEL. THESE RINGS CAN PERFORM WITHOUT INTERFERING IN ANY ACTIVITY FROM MILD TO WILD. SO FAR WE HAVE DONE HOUSEWORK, YARD WORK, OFFICE WORK, SHOOTING, MECHANICAL, BATHING, SLEEPING AND WORKOUTS WITH THE RINGS ON AND WERE NOT AWARE WE WERE WEARING THEM. AS MIXED FITNESS ARTISTS WE WANT FUNCTION OVER FASHION BUT WITH GROOVE RINGS WE HAVE BOTH. BACKED WITH A LIFETIME WARRANTY ITS A GREAT PURCHASE. CLICK LINK BELOW, OR PERMANENT BANNER ON THE RIGHT TO GO TO THEIR WEBSITE AND SEE MORE INFO ON THIS RING THAT LIKE MIXEDFITNESSARTIST.COM IS RAISING THE BAR ON FITNESS IS RAISING THE BAR ON SILICONE RINGS.
12-12-16
E-DUB REMIX
4 ROUNDS FOR TIME
500M ROW
1 BACKWARDS STAIR CRAWL
10 WALL BALL
5 BURPEE SLED SHOVE
4 ROUNDS FOR TIME
500M ROW
1 BACKWARDS STAIR CRAWL
10 WALL BALL
5 BURPEE SLED SHOVE
12-9-16
AARON KRZYWIKI PROGRAM
30 MINUTE TIME CAP IF NEEDED
1000M ROW
300 DOUBLE UNDERS
20 STAIR RUNS
300 DOUBLE UNDERS
1000M ROW
30 MINUTE TIME CAP IF NEEDED
1000M ROW
300 DOUBLE UNDERS
20 STAIR RUNS
300 DOUBLE UNDERS
1000M ROW
12-7-16
RON DEMAAGD PROGRAM
26 MINUTE AMRAP
4 CHEST TO CHEST WALL CLIMB
8 PULL UPS
12 CLEANS
16 LESNAR PUSH UPS
20 TWISTERS
60 DOUBLE UNDERS
26 MINUTE AMRAP
4 CHEST TO CHEST WALL CLIMB
8 PULL UPS
12 CLEANS
16 LESNAR PUSH UPS
20 TWISTERS
60 DOUBLE UNDERS
CHEST TO CHEST WALL CLIMB
12-6-16
A FEW BONUS IDEAS FOR FREE DAYS....
IDEA 1
10 SLOW AND DEEP GHD SIT UPS
10 SUPERMANS
1 MINUTE PLANK
1 MILE RUN
10 SLOW AND DEEP GHD SIT UPS
10 SUPERMANS
1 MINUTE PLANK
1 MILE RUN
10 SLOW AND DEEP GHD SIT UPS
10 SUPERMANS
IDEA 2
1 MILE RUN
100 DOUBLE UNDERS
.75 MILE RUN
75 DOUBLE UNDERS
.50 MILE RUN
50 DOUBLE UNDERS
.25 MILE RUN
25 DOUBLE UNDERS
IDEA 3
6 MINUTES JACOBS LADDER
8 MINUTES ROW
10 MINUTES TREADMILL
IDEA 1
10 SLOW AND DEEP GHD SIT UPS
10 SUPERMANS
1 MINUTE PLANK
1 MILE RUN
10 SLOW AND DEEP GHD SIT UPS
10 SUPERMANS
1 MINUTE PLANK
1 MILE RUN
10 SLOW AND DEEP GHD SIT UPS
10 SUPERMANS
IDEA 2
1 MILE RUN
100 DOUBLE UNDERS
.75 MILE RUN
75 DOUBLE UNDERS
.50 MILE RUN
50 DOUBLE UNDERS
.25 MILE RUN
25 DOUBLE UNDERS
IDEA 3
6 MINUTES JACOBS LADDER
8 MINUTES ROW
10 MINUTES TREADMILL
12-2-16
AAROK KRZYWIKI PROGRAM
2000M ROW
10 ROUNDS
2 BEAR CRAWL SHUTTLE
10 OH LUNGE 45/35
10 PUSH UPS
2000M ROW
10 ROUNDS
2 BEAR CRAWL SHUTTLE
10 OH LUNGE 45/35
10 PUSH UPS
BEAR CRAWL SHUTTLE
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