1-30-17 & 2-1-13

RON DEMAAGD PROGRAM

 1-30-17

26 MINUTE AMRAP
4 MINUTES CARDIO
5 DEADLIFT
5 CLEANS
5 FRONT SQUATS
5 OH PRESS



2-1-17

MFA PAST REVISIT (3-30-16, 11-15-13)

50 DOUBLE UNDERS
50 WALKING LUNGES

TRIBUTES

40 DOUBLE UNDERS
40 BODY SQUATS

TRIBUTES

30 DOUBLE UNDERS
30 HR PUSH UPS

TRIBUTES

20 DOUBLE UNDERS
20 PULL UPS

TRIBUTES

10 DOUBLE UNDERS
10 GROUND TO OVERHEAD

TRIBUTES


1-23-17 & 1-25-17

KP HAS SPOKEN!!!!

1-23-17

40-30-20-10
CALORIE ROW
T2B
WALL BALL



1-25-17
21-18-15-12-9-6-3
PULL UPS
DOUBLE UNDERS X 10
PISTOLS

COURAGE TRIATHALON

SAVE THE DATE.... 



1-16-17 & 1-18-17

1-16-17

 MFA AIKAU REVISIT FROM 2014

3 ROUNDS FOR TIME WITH A 31 MINUTE TIME CAP

5 SHOULDER TO OVERHEAD
4 OH WALKING LUNGES SAME BAR LOAD AS ABOVE
46 BICYCLE CRUNCHES

3 BACKWARDS STAIR CRAWLS
17 T2B
78 DOUBLE UNDERS





 1-18-17

 11-18-13 REVISIT
SPRINT PACE
15,10,5 ALTERNATING PLATE PUSH UPS
30, 20, 10 WALKING LUNGES

 RECOVERY TREADMILL WALK FOR 5 MINUTES

7-29-13 REVISIT
SPRINT PACE
15-10-5 (15 REPS OF EACH, 10 REPS OF EACH, 5 REPS OF EACH)
BURPEES
OH SQUATS (OVERHEAD SQUATS)
FULL SIT UPS







1-13-17

AARON KRZYWIKI FRIDAY THE 13TH PROGRAM

13 ROUNDS
13 BODY SQUAT
13 HR PUSH UPS
13 GHD / SIT UPS

1-11-17

RON DEMAAGD PROGRAM

5 STAIR RUNS

100 DU'S
90 CRUNCHES
80 PUSH UPS
70 LIDELL PLANKS
60 BODY SQUATS

5 STAIR RUNS

50 FULL SIT UPS
40 OH SQUATS
30 KB SWINGS
20 PULL UPS
10 CLEANS

5 STAIR RUNS

1-9-17

IDEA IS TO HOLD STEADY PACE DURING EACH OF THE 4 MINUTE STATIONS THEN OPEN TO A SPRINT PACE DURING ALL OF THE 2 ROUND PORTIONS.

4 MINUTES JACOBS LADDDER

2 ROUNDS OF
8 BOX JUMP
8 KB SWING
8 T2B

4 MINUTES ROWER

2 ROUNDS OF
8 BOX JUMP
8 KB SWING
8 T2B

4 MINUTES TREADMILL

2 ROUNDS OF
8 BOX JUMP
8 KB SWING
8 T2B



1-6-17

AARON KRZYWIKI PROGRAM

3 ROUNDS (95/65, 115/75, 135/95)

20 GHD
20 HR PUSH UPS
20 PULL UPS

17 CLEANS
17 OH PRESS
17 SQUAT



1-4-16

RON DEMAAGD PROGRAM

30 SIT UPS 20 DU'S
25 HR PUSH UPS  20 DU'S
20 OH LUNGES  20 DU'S
15 KB SWINGS  20 DU'S
10 PULL UPS  20 DU'S
5 C2C  20 DU'S
10 T2B  20 DU'S
15 CLEANS  20 DU'S
20 GOBLET SQUATS  20 DU'S
25 ROWS  20 DU'S
30 TWISTERS  20 DU'S

1-2-2017

MAKE 2017 YOUR YEAR MFA!!!!!

 2 ROUNDS
20 CAL ROW
17 BURPEE TOE TO BARS

3 ROUNDS
20 DOUBLE UNDERS
17 FULL SIT UPS

4 ROUNDS
20 BODY SQUATS
17 PUSH UPS




WHATS YOUR 2017 FORECAST?

"I DONT LOOK AT A MANS WHO'S AN EXPERT IN ONE AREA AS A SPECIALIST. I LOOK AT HIM AS A ROOKIE IN TEN OTHER AREAS"
CONOR MCGREGOR
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