SATURDAY 6-27-20 & SUNDAY 6-28-20 BACKPACK TRIP TO GRIZZLY FALLS IN THE TRINITY ALPS
MFA SUMMER CAMP 2020 WEEK #15
WEEK #15
THIS WEEK IS TAPERED BACK IN INTENSITY AND DURATION IN PREPARATION FOR WEEKENDS BACKPACKING TRIP
MONDAY 6-22-20
20 MINUTES CONTROLLED PACE
5 SNATCH
10 INVERTED ROW OR 5 PULL UPS
20 STEP UPS
TUESDAY 6-23-20
20 MINUTE
FREE LIFT AND MOBILITY WORK
WEDNESDAY 6-24-20
20 MINUTE CONTROLED PACE
SEQUOIA OBSTACLE COURSE
THIS WEEK IS TAPERED BACK IN INTENSITY AND DURATION IN PREPARATION FOR WEEKENDS BACKPACKING TRIP
MONDAY 6-22-20
20 MINUTES CONTROLLED PACE
5 SNATCH
10 INVERTED ROW OR 5 PULL UPS
20 STEP UPS
TUESDAY 6-23-20
20 MINUTE
FREE LIFT AND MOBILITY WORK
WEDNESDAY 6-24-20
20 MINUTE CONTROLED PACE
SEQUOIA OBSTACLE COURSE
MFA SUMMER CAMP 2020 WEEK #14
WEEK #14
MONDAY 6-15-20
5 ROUNDS (ADD WEIGHT EACH ROUND)
5 CLEAN AND JERK
RUN TO TOP OF HILL AND BACK
TUESDAY 6-16-20
CHIPPER WOD
10 PULL UPS
20 TOE TO BAR OR KNEE TO ELBOWS
30 BOX JUMPS
40 PUSH UPS
50 WALL BALL
60 SNATCH (ANY STYLE, BAR OR DB)
70 WALKING LUNGES
80 BODY SQUATS
90 STORM CRUNCHES
100M SPRINT
WEDNESDAY 6-17-20
FREE LIFT
THURSDAY 6-18-20
TRACK DAY
KP PROGRAM WHERE EACH ASIGNED MINUTE IS
0:00 200M RUN
2:00 400M RUN
5:00 200M RUN
7:00 800M RUN
12:00 200M RUN
14:00 400M RUN
FRIDAY 6-19-20
ENDURANCE DAY
3 MILE RUN THROUGH GARDEN TRACK
MONDAY 6-15-20
5 ROUNDS (ADD WEIGHT EACH ROUND)
5 CLEAN AND JERK
RUN TO TOP OF HILL AND BACK
TUESDAY 6-16-20
CHIPPER WOD
10 PULL UPS
20 TOE TO BAR OR KNEE TO ELBOWS
30 BOX JUMPS
40 PUSH UPS
50 WALL BALL
60 SNATCH (ANY STYLE, BAR OR DB)
70 WALKING LUNGES
80 BODY SQUATS
90 STORM CRUNCHES
100M SPRINT
WEDNESDAY 6-17-20
FREE LIFT
THURSDAY 6-18-20
TRACK DAY
KP PROGRAM WHERE EACH ASIGNED MINUTE IS
0:00 200M RUN
2:00 400M RUN
5:00 200M RUN
7:00 800M RUN
12:00 200M RUN
14:00 400M RUN
FRIDAY 6-19-20
ENDURANCE DAY
3 MILE RUN THROUGH GARDEN TRACK
MFA SUMMER CAMP 2020 WEEK #13
WEEK #13
MONDAY 6-8-20
15 MINUTE AMRAP
10 CAL ROW
5 T2B
10 WALL BALL
TUESDAY 6-9-20
2,4,6,8 HANG SNATCH SQUAT
2,4,6,8 HANG SQUAT CLEAN
RUN TO TOP OF HILL AND BACK AFTER EACH 2,4,6,8 (8 TOTAL RUNS)
WEDNESDAY 6-10-20
FREE LIFT
THURSDAY 6-11-20
TRACK DAY
5-4-3-2-1
5 MINUTE JOG, 1 MINUTE 80% RUN
4 MINUTE JOG, 1 MINUTE 80% RUN
3 MINUTE JOG, 1 MINUTE 80% RUN
2 MINUTE JOG, 1 MINUTE 80% RUN
1 MINUTE JOG, 1 MINUTE 80% RUN
FRIDAY 6-12-20
ENDURANCE FRIDAY
4.5 MILE RUN (ARBORETUM LOOP)
MONDAY 6-8-20
15 MINUTE AMRAP
10 CAL ROW
5 T2B
10 WALL BALL
TUESDAY 6-9-20
2,4,6,8 HANG SNATCH SQUAT
2,4,6,8 HANG SQUAT CLEAN
RUN TO TOP OF HILL AND BACK AFTER EACH 2,4,6,8 (8 TOTAL RUNS)
WEDNESDAY 6-10-20
FREE LIFT
THURSDAY 6-11-20
TRACK DAY
5-4-3-2-1
5 MINUTE JOG, 1 MINUTE 80% RUN
4 MINUTE JOG, 1 MINUTE 80% RUN
3 MINUTE JOG, 1 MINUTE 80% RUN
2 MINUTE JOG, 1 MINUTE 80% RUN
1 MINUTE JOG, 1 MINUTE 80% RUN
ENDURANCE FRIDAY
4.5 MILE RUN (ARBORETUM LOOP)
MFA SUMMER CAMP 2020 WEEK #12
WEEK #12
MONDAY 6-1-20
3 ROUNDS
3,6,9 DEADLIFT
RUN TO TOP OF HILL AND BACK
30 SECOND PLANK
3,6,9 SINGLE ARM ALT DB SNATCH (EACH SIDE)
RUN TO TOP OF HILL AND BACK
30 SECOND PLANK
TUESDAY 6-2-20
JOEY FD 30 YEAR BDAY WOD
90 REPS, ANY ORDER, SAME DB'S
30 WEIGHTED STEP UPS
30 YARD DB CRAWL (15 FORWARD & 15 BACK)
30 MAN MAKERS
WEDNESDAY 6-3-20
FREE LIFT
THURSDAY 6-4-20
TRACK DAY
100-200-300-400-300-200-100
REST AS NEEDED BETWEEN, OR WALK EQUIVALENT
FRIDAY 5-29-20
ENDURANCE DAY
4 MILE RUN (1 MILE ALL UPHILL)
MONDAY 6-1-20
3 ROUNDS
3,6,9 DEADLIFT
RUN TO TOP OF HILL AND BACK
30 SECOND PLANK
3,6,9 SINGLE ARM ALT DB SNATCH (EACH SIDE)
RUN TO TOP OF HILL AND BACK
30 SECOND PLANK
TUESDAY 6-2-20
JOEY FD 30 YEAR BDAY WOD
90 REPS, ANY ORDER, SAME DB'S
30 WEIGHTED STEP UPS
30 YARD DB CRAWL (15 FORWARD & 15 BACK)
30 MAN MAKERS
WEDNESDAY 6-3-20
FREE LIFT
THURSDAY 6-4-20
TRACK DAY
100-200-300-400-300-200-100
REST AS NEEDED BETWEEN, OR WALK EQUIVALENT
FRIDAY 5-29-20
ENDURANCE DAY
4 MILE RUN (1 MILE ALL UPHILL)
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