7-31-17, 8-1-17 & 8-2-17

7-31-17 REVISIT OF 6-21-17

40 WALL BALL
40 BICYCLE CRUNCHES
4 SUPERSETS EACH OF BENT OVER ROWS AND TRICEP DIPS
40 BICYCLE CRUNCHES
4 SUPERSETS EACH OF CURLS AND PUSHUPS
40 BICYCLE CRUNCHES
4 SUPERSETS EACH OF PULL UPS AND LUNGES (OH, FRONT RACK, ETC)
40 BICYCLE CRUNCHES
40 WALL BALL



8-1-17 REMIX OF 6-13-17

30 MINIUTE AMRP
8 DEADLIFT (BAR, DB, KB OR HEX BAR)
   3 STAIR RUNS
   30 SECOND PLANK AT TOP
3 SLED ACROSS ARENA
   3 STAIR RUNS
   30 SECOND PLANK AT TOP
8 ONE ARM DB SNATCH (ALTERNATING FOR 16 TOTAL)
   3 STAIR RUNS
   30 SECOND PLANK AT TOP




8-2-17 

BUY IN
6 CHEST TO CHEST WALL CLIMB
4 X 25 NEW AB SEQUENCE

4 ROUNDS
3 MINUTES CARDIO (TREADMILL, ROWER, BIKE, JACOBS LADDER, ETC)
2 X 6 TOE TO BAR, 6 HANG CLEANS, 6 BURPEES

BUY OUT
4 X 25 NEW AB SEQUENCE
6 CHEST TO CHEST WALL CLIMBS

7-24-17, 7-25-17 & 7-26-17

7-24-17 REMIX OF 6-5-17

3 SETS WALL BALL
1 SET T2B
3 SETS DB THRUSTERS
1 SET T2B
3 SETS GOBLET SQUATS
1 SET T2B
3 SETS DB FLYS WITH LUNGES
1 SET T2B
BONUS
GO THROUGH ALL EXERCISES AGAIN 1 SET AND WORK 1 SET BETWEEN OF OPPOSITE TOE TO OPPOSITE HAND ON BAR LIKE CAMILLE LEBLANCE DOES



7-25-17 REMIX OF 6-7-17

SCALE DOWN WEIGHT FROM PREVIOUS WEEKS AS VOLUME IS INCREASING
300M FARMERS CARRY (3 SETS OF 100M)
3 BACKWARDS STAIR WALKS
300M SLED PUSH (3 SETS OF 100M)
3 STAIR HOPS
300M SPRINT (3 SETS OF 100M)
3 STAIR CRAWLS

BONUS
DO 1 SET OF EACH OF THE ABOVE AGAIN (100,1,100,1,100,1)




7-26-17 REMIX OF 6-6-17

10 GHD
3 SETS BURPEE PULL UPS
10 GHD
3 SETS GRAPPLERS
10 GHD
3 SETS CURLS
10 GHD
3 SETS  PUSH UP TO CRAB
10 GHD

BONUS
GO THROUGH ALL EXERCISE AGAIN WITH 1 SET AND 5 GHD

BURPEE PULL UPS

7-17-17, 7-18-17 & 7-19-17

7-17-17

CAROLINE FORSETH, HEATHER GUERRERO WONG,  DAVID GUERRERO WONG AND JOEL FORSETH

AIKAU REMIX (REMIX FROM OUR 2014 AIKAU WOD)

2 ROUNDS
5 SHOUDLER TO OVERHEAD
4 OH WALKING LUNGES (SAME BAR LOAD)
46 BICYCLE CRUNCHES

2 ROUNDS OUTSIDE
100M SLED PUSH
100M FARMERS CARRY
100M SPRINT

2 ROUNDS
5 SHOULDER TO OVERHEAD
4 OH WALKING LUNGES (SAME BAR LOAD)
46 BICYCLE CRUNCHES

BONUS
2 BACKWARDS STAIR CRAWL

SOME AIKAU REMIX EXAMPLES

7-18-17

20 MINUTE AMRAP

3 CHEST TO CHEST WALL CLIMBS

5 PULL UPS

5 PUSH UP TO CRAB WALK POSITION

5 BOX JUMP

5 CLEANS 

3 STAIR RUNS

CHEST TO CHEST WALL CLIMB EXAMPLES

7-19-17

BUY IN
8 MINUTES ROW

22 MINUTE AMRAP

10 WALL BALL LUNGES

10 TOE TO BAR OR KNEE TO ELBOW

10 KB SDHP

10 3 WAY SHOULDER PLANKS

10 3 WAY DB CURLS

1 BACKWARDS STAIR WALK (LOOKING FORWARD, CHIN UP, NO HANDS)  

7-10-17, 7-11-17 & 7-12-17

7-10-17

30 WALL BALL

SUPERSET EXERCISES (LIGHT)
3 SETS OH SQUAT
3 SETS STRICT PRESS

SUPERSET EXERCISES (HEAVIER)
3 SETS FRONT SQUAT
3 SETS PUSH PRESS

SUPERSET EXERCISES (HEAVIEST)
3 SETS BACK SQUAT
3 SETS JERK OR SPLIT JERK

30 WALL BALL LUNGES

NOTES: PARTNER UP, USE PARTNER FOR REST, USE LIGHT ENOUGH WEIGHT SO RACK WONT BE NEEDED.


7-11-17

30 GHD

3 SETS OF PULL UPS / PUSH UP TO CRAB

3 SETS OF BENT OVER ROWS / OVER BAR DIPS

3 SETS OF BICEP CURLS / HEADSTAND KNEE TO ELBOW OR TOES TO GROUND

3 SETS OF SHRUGS / CORE BALL PIKES

3 SETS CLEANS / 3 SETS TOE TO BARS

30 GHD

NOTES: MANY OPTIONS HERE... ONE COULD PARTER UP AND USE PARTER FOR REST, OPTIONS TO GO AS MANY REPS AS YOU WANT EACH TIME, OPTION TO JUST SET PACE AND REPS AND GO TOP TO BOTTOM OF LIST, MFA CAN SUIT THEIR NEEDS ON THIS ONE.


7-12-17

1 LAP RUN
5 BACKWARDS STAIR CRAWLS
5 BEAR CRAWL SHUTTLES
10 CHEST TO CHEST WALL CLIMBS
5 ROPE CLIMBS
5 STAIR HOPS
1 LAP RUN

7-2-17 THRU 7-9-17

NO PROGRAMMING FOR THIS WEEK DUE TO HOLIDAY, GYM ALTERED SCHEDULE, AND PEEPS TRAVELS. FEEL FREE TO DO YOUR OWN THING, EXPERIMENT WITH NEW STUFF, WORK ON SOME WEAKNESSES, REVISIT ANY OF THE 500 WODS POSTED ON THIS SITE, OR WHATEVER ELSE YOU FEEL YOU MAY NEED TO DO TO STAY ON YOUR OWN UNIQUE PATH OF BECOMING THE MOST COMPLETE MIXED FITNESS ARTIST YOU CAN.