RON DEMAAGD PROGRAM
10-2
PULL UPS
BENT OVER ROWS
HR PUSH UPS
GHD'S
5-1
STAIR RUNS
3-27-18
E-DUB PRODUCTIONS
4 MINUTE CARDIO
18 MINUTE AMRAP
1 STAIR RUN
2 BEAR CRAWL SHUTTLES
4 STRICT PULL UPS
6 DB THRUSTERS
8 LUNGES
10 SIT UPS
4 MINUTE CARDIO
18 MINUTE AMRAP
1 STAIR RUN
2 BEAR CRAWL SHUTTLES
4 STRICT PULL UPS
6 DB THRUSTERS
8 LUNGES
10 SIT UPS
3-26-18
GRAB PARTNER AND A BARBELL SET UP WITH 55-135LBS AND DO 10 ROUNDS OF....
5 HANG CLEANS AND 10 PUSH UPS
PARTNERS TURN
5 SUMO DEADLIFT HIGH PULL
PARTNERS TURN
5 HANG CLEANS AND 10 PUSH UPS
PARTNERS TURN
5 SUMO DEADLIFT HIGH PULL
PARTNERS TURN
3-21-18
RON DEMAAGD PROGRAM
4 MINUTE CARDIO BUY IN
20 MIN AMRAP
2 C2C
10 PU 2 CRAB
10-2 ARMS
10 WEIGHTED ABS
2 STAIR RUNS
4 MINUTE CARDIO BUY IN
20 MIN AMRAP
2 C2C
10 PU 2 CRAB
10-2 ARMS
10 WEIGHTED ABS
2 STAIR RUNS
3-20-18
E-DUB PRODUCTIONS
18 MINUTE AMRAP
10 DEADLIFTS
10 OH LUNGES
10 PULL UPS
20 SIT UPS
1 ROPE CLIMB
18 MINUTE AMRAP
10 DEADLIFTS
10 OH LUNGES
10 PULL UPS
20 SIT UPS
1 ROPE CLIMB
3-19-18
WARM UP WITH FRONTWARDS AND BACKWADS HUERTA CRAWLS
2-4-6-8-10
T2B OR K2E (STRICT, CLB STYLE, OR WEIGHTED)
CLEAN AND JERK (BARBELL, DUMBELL, PLATE, SANDBAG)
OVER ROPE BURPEE (MFA GONNA USE A BATTLE ROPE?)
STAIR RUN
NOTES
IF MORE NEEDED THEN GO HEAVIER, GO FASTER OR GO BACK DOWN WITH 8,6,4,2 REPS OF 2,3 OR ALL MOVEMENTS
ROGER HUERTA FROM "HUERTA CRAWLS" WITH MFA JOEY FD AND C-4 JULY 6, 2007
3-14-18
RON DEMAAGD PROGRAM
10,15,20,25,30,35,40 PUSH UPS
10,15,20,25,30,35,40 ROW (BENT OVER, INVERTED, TRX)
2 STAIR RUNS AFTER EACH 10,10,15,15,20,20...
10,15,20,25,30,35,40 PUSH UPS
10,15,20,25,30,35,40 ROW (BENT OVER, INVERTED, TRX)
2 STAIR RUNS AFTER EACH 10,10,15,15,20,20...
3-13-18
"RANDOM TUESDAY, WEEKS GOING FINE...."
10,20,30,40,50,60 PLATE STEP UPS
10,20,30,40,50,60 SECOND PLANK
NOTES
210 PLATE STEP UPS, WE DID 91 UNBROKEN FOR KATELYN GOFF BWOD
PK BWOD LINK
210 SECOND PLANK, 3-17 BORN MICHELLE DOLL CAN DO THAT UNBROKEN
3-12-18
WARM UP
1 ROUND YTWL'S
1 ROUND SHOULDER FLYS
1 ROUNDS CUBAN PRESS
WOD (IF WEATHER BAD DO WOD IN MFA ARENA)
GRAB DB AND HEAD OUT BACK, DO 1 RIGHT HANDED S2OH THEN WALK 15 YARDS AND DO 1 LEFT HANDED S2OH. TURN AROUND AND WALK BACK TO WHERE YOU STARTED AND DO 2 RIGHT HANDED S2OH THEN WALK 15 YARDS AND DO 2 LEFT HANDED S2OH....END AT 15 REPS LEFT HAND S2OH BEFORE WALKING BACK 15 YARDS.
POST WOD
RONWOD WITH SHOULDER FOCUS
WOD STATS
120 DB S2OH EACH SIDE
225 YARDS WALKING DB CARRY
1 ROUND YTWL'S
1 ROUND SHOULDER FLYS
1 ROUNDS CUBAN PRESS
WOD (IF WEATHER BAD DO WOD IN MFA ARENA)
GRAB DB AND HEAD OUT BACK, DO 1 RIGHT HANDED S2OH THEN WALK 15 YARDS AND DO 1 LEFT HANDED S2OH. TURN AROUND AND WALK BACK TO WHERE YOU STARTED AND DO 2 RIGHT HANDED S2OH THEN WALK 15 YARDS AND DO 2 LEFT HANDED S2OH....END AT 15 REPS LEFT HAND S2OH BEFORE WALKING BACK 15 YARDS.
POST WOD
RONWOD WITH SHOULDER FOCUS
WOD STATS
120 DB S2OH EACH SIDE
225 YARDS WALKING DB CARRY
3-7-18
RON DEMAAGD PROGRAM
SHORT LAP
80 YARD SLED PUSH
SHORT LAP
80 YARD KB CARRY
SHORT LAP
80 YARD OH PLATE CARRY
SHORT LAP
80 YARD SPRINT
SHORT LAP
80 YARD SLED PUSH
SHORT LAP
80 YARD KB CARRY
SHORT LAP
80 YARD OH PLATE CARRY
SHORT LAP
80 YARD SPRINT
3-6-18
E-DUB PRODUCTIONS
18 MINUTE AMRAP
250M ROW
20 SIT UPS
15 HR PUSH UPS
10 BODY SQUAT
5 STRICT PULL UPS
1 MINUTE PLANK
18 MINUTE AMRAP
250M ROW
20 SIT UPS
15 HR PUSH UPS
10 BODY SQUAT
5 STRICT PULL UPS
1 MINUTE PLANK
3-5-18
INSPIRED BY RONS LAST WEEK AND SOME 2010 STUFF....
WARM UP
5 MINUTES TRANSITION DRILL/SPRINTS
(SITTING FORWARD, SITTING BACKWARDS, LAYING FORWARDS, LAYING BACKWARDS, PULL UP AT TOP FORWARD, PULL UP AT TOP BACKWARDS, T2B FORWARD, T2B BACKWARDS, STATIC HANG FORWARD, STATIC HANG BACKWARDS, ABOVE BAR FORWARD, ABOVE BAR BACKWARDS...)
2,4,6,8,10 HANG SNATCH SQUAT
2 STAIR RUNS BETWEEN EACH 2,4,6,8,10 AND START OF HANG SQUAT CLEAN
2,4,6,8,10 HANG SQUAT CLEAN (HEAVIER BAR LOAD THEN HANG SNATCH SQUAT)
WOD STATS
30 HANG SNATCH SQUAT
30 HANG SQUAT CLEAN
18 STAIR RUNS
WARM UP
5 MINUTES TRANSITION DRILL/SPRINTS
(SITTING FORWARD, SITTING BACKWARDS, LAYING FORWARDS, LAYING BACKWARDS, PULL UP AT TOP FORWARD, PULL UP AT TOP BACKWARDS, T2B FORWARD, T2B BACKWARDS, STATIC HANG FORWARD, STATIC HANG BACKWARDS, ABOVE BAR FORWARD, ABOVE BAR BACKWARDS...)
2,4,6,8,10 HANG SNATCH SQUAT
2 STAIR RUNS BETWEEN EACH 2,4,6,8,10 AND START OF HANG SQUAT CLEAN
2,4,6,8,10 HANG SQUAT CLEAN (HEAVIER BAR LOAD THEN HANG SNATCH SQUAT)
WOD STATS
30 HANG SNATCH SQUAT
30 HANG SQUAT CLEAN
18 STAIR RUNS
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