MFA SUMMER CAMP 2020 WEEK #19

WEEK #19

MONDAY 7-20-20
6 MINUTES OF 6  THRUSTERS AND 6 OVER BAR BURPEES
REST AS NEEDED
6 MINUTES ROW FOR CALORIES

TUESDAY 7-21-20
6 ROUNDS OF 6 WALL BALL AND 6 BOX JUMP
REST AS NEEDED
6 ROUNDS OF 6 CLEANS, 6 FRONT RACK LUNGE,  6 BALL SLAM

WEDNESDAY 7-22-20
FREE LIFT


THURSDAY 7-23-20
TRACK/ENDURANCE DAY
RUN TO DOG PARK AND BACK


FRIDAY 7-24-20
MFA FUN DAY
RAFTING

MFA SUMMER CAMP 2020 WEEK #18

WEEK #18

MONDAY 7-13-20
8 ROUNDS (USE PARTNER FOR REST, OR EQUAL TIME REST)
2 OH SQUAT
4 SQUAT CLEAN
6 DEAD LIFT

TUESDAY 7-14-20
10 REPS OF EACH
WALL BALL
WALL BALL, BOX JUMP
WALL BALL, BOX JUMP, S2OH
WALL BALL, BOX JUMP, S2OH, KB
WALL BALL, BOX JUMP, S2OH, KB, BURPEES
WALL BALL, BOX JUMPS, S2OH, KB, BURPEES, 100M SPRINT


WEDNESDAY 7-15-20
FREE LIFT


THURSDAY 7-16-20
TRACK DAY
400 JOG
400 RACE PACE
400 WALK
400 RACE PACE
400 WALK

FRIDAY 7-17-20
ENDURANCE DAY
MFA 1/4 MARATHON

MFA SUMMER CAMP 2020 WEEK #17

WEEK #17

MONDAY 7-6-20
20 MINUTE AMRAP
1 BAR COMPLEX (3 CLEANS, 3 FRONT SQUAT, 3 S2OH)
30M SLED PUSH

TUESDAY 7-7-20
20 MINUTE AMRAP
30 SECOND PLANK
10 DOUBLE DB SWING
30 SECOND PLANK
10 BOX JUMP
30M SPRINT

DOUBLE DB SWING EXAMPLE 

WEDNESDAY 7-8-20
FREE LIFT


THURSDAY 7-9-20
TRACK DAY
6 ROUNDS 200M RUN 200M WALK


FRIDAY 7-10-20
ENDURANCE DAY
RUN TO SEQUOIA
4 ROUNDS OBSTACLE COURSE (2 SHORT, 2 LONG)
RUN BACK

MFA SUMMER CAMP 2020 WEEK #16

WEEK #16

DELAYED START TO WEEK AS GROUP RECOVERS FROM BACKPACKING TRIP 

WEDNESDAY  7-1-20
FREE LIFT


THURSDAY 7-2-20
TRACK DAY/ENDURANCE DAY COMBO
1 MILE RUN
6 ROUNDS OF 100M SPRINT WITH 100M WALK
1 MILE RUN