2018 MFA STUDENT ATHLETE SUMMER CAMP
*MONDAY, TUESDAY, AND WEDNESDAY WILL BE MFA
*THURSDAY TRACK DAY
*FRIDAYS WILL BE MOVEMENT/AGILITY FOLLOWED BY RANGE OF MOTION, MOBILITY, AND RECOVERY
6-11-18 & 7-16-18
3 SUPERSETS
OH SQUAT / AB SEQUENCE
3 SUPERSETS
FRONT SQUATS / SLED PLANK PULL
3 SUPERSETS
BACK SQUATS / ROLL BACK TO 1" PISTOL
6-12-18 & 7-17-18
4 SUPERSETS
PULL UPS / BURPEE
4 SUPERSETS
BALL PUSH UPS / INVERTED ROWS
4 SUPERSETS
DIPS / CURLS
6-13-18 & 7-18-18
4 ROUNDS
RUN LOOP
4 SNATCH, 6 CLEAN, 8 DEADLIFT (OR KB SWING, KB HIGH PULL, KB DEADLIFT)
6-18-18 & 7-23-18
2,4,6,8,10 HANG SNATCH SQUAT (OR 3,6,9,12,15 KB SWING)
2,4,6,8,10 HANG SQUAT CLEAN (OR 3,6,9,12,15 KB GOBLET)
2 STAIR RUNS AFTER EACH SET
6-19-18 & 7-24-18
4 SUPERSETS PULL UPS / PUSH UPS
4 SUPERSETS BICEP / TRICEP
4 SUPERSET ROW (TRX, INVERTED, BENT OVER) / BURPEE OVER X
6-20-18 & 7-25-18
6 MINUTE WARM UP OF 2 STAIR RUNS WITH 6 DOWNWARD DOG/COBRA TRANSITIONS AT TOP OF STAIRS
6 ROUNDS
T2B
SHOULDER TO OVERHEAD
DEADLIFT
6-25-18 & 7-30-18
40 WALL BALL
4 SUPERSETS OF BENT OVER ROW AND PUSH UPS
40 WALL BALL
4 SUPERSETS OF CURLS AND TRICEP DIPS
40 WALL BALL
6-26-18 & 7-31-18
30 MIN AMRAP
8 DEADLIFT (BAR, KB, DB, HEX BAR, ETC)
3 STAIR RUNS
30 SECOND PLANK
3 SLED ACROSS MFA ARENA
3 STAIR RUNS
30 SECOND PLANK
8 ONE ARM ALT DB SNATCHES EACH SIDE
3 STAIR RUNS
30 SECOND PLANK
6-27-18 & 8-1-18
3 ROUNDS
RUN LOOP
3 CHEST TO CHEST WALL CLIMBS
2 BEAR CRAWL SHUTTLES
1 BACKWARDS STAIR CRAWL
7-9-18 & 8-6-18
3 SUPERSETS (LIGHT)
OH SQUAT / STRICT PRESS
3 SUPERSETS (HEAVIER)
FRONT SQUAT / PUSH PRESS
3 SUPERSETS (HEAVIEST)
BACK SQUAT / JERK OR SPLIT JERK
7-10-18 & 8-7-18
3 SUPERSETS
PULL UP / PUSH UP TO CRAB
3 SUPERSETS
BENT OVER ROWS / BAR DIPS
3 SUPERSETS
BICEP CURLS / HEADSTAND K2E OR T2G
3 SUPERSETS
SHRUGS / CORE BALL PIKES
7-11-18 & 8-8-18
3 ROUNDS OF
1 LAP RUN
100M SLED PUSH
100M FARMERS CARRY
100M SPRINT
TRACK DAY OPTIONS
OBSTACLE COURSE
SUNDIAL HILL CHARGES
4 ROUNDS OF 400M AND 50 BODY SQUATS
100, 200, 400, 800
4X100 RELAYS
KP PROGRAM WHERE ASSIGNED MINUTE IS....
0:00 200M
2:00 400M
5:00 200M
7:00 800M
12:00 200M
14:00 400M
MIKE DOLL PROGRAM
(6-12) 85% STRAIGHTS JOG CORNERS
CAROLINE FORSETH PROGRAM 5-4-3-2-1
5 MINUTE JOG TO SEQUOIA 1 MINUTE 85% PLUS RUN
4 MINUTE JOG 1 MINUTE 85% PLUS RUN
3 MINUTE JOG 1 MINUTE 85% PLUS RUN
2 MINUTE JOG 1 MINUTE 85% PLUS RUN
1 MINUTE JOG 1 MINUTE 85% PLUS RUN
WALK BACK FROM SEQUOIA
