2-22-13

KP CHALLENGE

6 FARMER LUNGE SHUTTLES
25 FRONT SQUATS
10 CHEST TO CHEST WALL CLIMBS
25 TOE TO BARS
30 PULL UPS
25 CLEAN AND JERK
30 1 LEGGED BOX JUMPS
100 BURPEES

 



2-21-13

WALL, BAR, FLOOR, STAIRS

4 MINUTE ROUNDS AT EACH STATION, 1 MINUTE REST BETWEEN ROUNDS
ALL STATIONS 4 AND 1 REPS (4 REPS FIRST EXERCISE, 1 REP SECOND)


BALL TO WALL SQUATS AND CHEST TO CHEST WALL CLIMB

BODY SQUATS AND MUSCLE UP

ROUSEY BOX JUMPS AND HUERTA CRAWL

STAIR RUNS AND BACKWARDS STAIR CRAWL



MFA Basketball Challenge

10 LAYUPS RIGHT SIDE
10 THRUSTERS
8 LAYUPS LEFT SIDE
8 THRUSTERS
6 FREE THROWS
6 THRUSTERS

WEIGHT ACCORDINGLY BUT RECOMMENDED IS 95 MEN, 65 WOMEN, 35 BEGINNERS

C4 scores a 5:37



2-18-13

4 MINUTE ROUNDS, EACH ROUND BEGINS WITH 1/4 MILE RUN, USE REMAINING TIME FOR PRESCRIBED EXERCISES.

ROUND 1
1/4 MILE RUN, REST OF TIME AMRAP 3 PULLUPS, 4 TOE TO BARS, 5 HR PUSHUPS

ROUND 2
1/4 MILE RUN, REST OF TIME AMRAP BAR MUSCLE UPS

ROUND 3
1/4 MILE RUN, REST OF TIME AMRAP WALKING LUNGES

ROUND 4
1/4 MILE RUN, REST OF TIME AMRAP 3KB CURL, 4 KB SWINGS, 5 KB SDHP


12 MINUTE AMRAP

10 SNATCH
10 BOX JUMPS
TRIBUTES



 





2-14-13

OTM'S (ON THE MINUTES)
EVERY TIME THE TIMER BEEPS AT EACH MINUTE THE PRESCRIBED REPS PER EXERCISE IS DONE, THE REST IS UNTILL THE TIMER BEEPS AGAIN AT THE NEXT MINUTE.

1 LAP

2 OTM'S
1ST OTM 2 BEAR SHUTTLE CRAWLS
2ND OTM 3 PULLUPS, 4 TOE TO BARS, 5 HR PUSHHUPS

1 LAP

4 OTM'S
1ST OTM 2 BEAR SHUTTLE CRAWLS
2ND OTM 3 PULLUPS, 4 TOE TO BARS, 5 HR PUSHHUPS
3RD OTM 2 BEAR SHUTTLE CRAWLS
4TH OTM 3 PULLUPS, 4 TOE TO BARS, 5 HR PUSHHUPS

1 LAP

6 OTM'S
1ST OTM 2 BEAR SHUTTLE CRAWLS
2ND OTM 3 PULLUPS, 4 TOE TO BARS, 5 HR PUSHHUPS
3RD OTM 2 BEAR SHUTTLE CRAWLS
4TH OTM 3 PULLUPS, 4 TOE TO BARS, 5 HR PUSHHUPS
5TH OTM 2 BEAR SHUTTLE CRAWLS
6TH OTM 3 PULLUPS, 4 TOE TO BARS, 5 HR PUSHHUPS

 



2-11-13

1 MILE RUN AND A PROGRESSIVE LADDER. GOAL IS TO NOT SET BAR DOWN DURING SET, REST AS NEEDED BETWEEN SETS.

1 SQUAT CLEAN, 1 CLEAN, 1 PUSH PRESS
1 SQUAT CLEAN, 2 CLEANS, 2 PUSH PRESS
1/4 MILE RUN
1 SQUAT CLEAN, 3 CLEANS, 3 PUSH PRESS
1 SQUAT CLEAN, 4 CLEANS, 4 PUSH PRESS
1/4 MILE RUN
1 SQUAT CLEAN, 5 CLEANS, 5 PUSH PRESS
1 SQUAT CLEAN, 6 CLEANS, 6 PUSH PRESS
1/4 MILE RUN
1 SQUAT CLEAN, 7 CLEANS, 7 PUSH PRESS
1 SQUAT CLEAN, 8 CLEANS, 8 PUSH PRESS
1/4 MILE RUN
1 SQUAT CLEAN, 9 CLEANS, 9 PUSH PRESS
1 SQUAT CLEAN, 10 CLEANS, 10 PUSH PRESS



2-8-13

KP CHALLENGE

10 PULLUPS
20 PUSHUPS
10 PULLUPS
40 SIT UPS
10 PULLUPS
15 CLEAN AND JERK
10 PULLUPS
60 LUNGES
10 PULLUPS
20 TOES TO BAR
10 PULLUPS
15 FRONT SQUAT
10 PULLUPS
50 DOUBLE UNDERS
10 PULLUPS
20 DEADLIFT
10 PULLUPS
50 WALL BALLS
10 PULLUPS
12 MUSCLE UPS

2-7-13

SPLIT DEATH BY WORKOUT

1ST MINUTE 1 AND 1 REP, 2ND MINUTE 2 AND 2 REPS, 3RD MINUTE 3 AND 3 REPS....
STOP WHEN UNABLE TO FINISH PRESCRIBED REPS BEFORE MINUTES UP.

CLEAN AND JERK
PUSHUPS

 



BONUS: 6 MINUTE BEAR SHUTTLE CRAWLS



2-6-13

2 TIMES THROUGH, 1 MINUTE ROUNDS PER EXERCISE, 30 SECONDS REST

GHD

TURKISH GET UPS

BEAR CRAWL SHUTTLE

ROLLBACK SDHP

CLEANS

CORE BALL SIT THROUGH PUSHUPS

PISTOLS



2-5-13

MFA TOTAL BODY WORKOUT

2 SETS OF EACH EXERCISE, 2-8 REPS

BACK SQUAT
FRONT SQUAT
OVERHEAD SQUAT
PUSH PRESS
CLEANS
DEADLIFT
CORE BALL PUSHUPS
SHRUGS
BENT OVER ROWS
DIPS
CURLS
TOE TO BARS
PULLUPS

2-1-13

KP CHALLENGE

6 MINUTES AT EACH STATION

10 BURPEE BROAD JUMPS
300 METER ROW

15 GHD WITH TWIST
30 DOUBLE UNDERS

10 THRUSTERS
10 KB SWINGS

15 PULLUPS
10 ROPE CLIMBS

1-31-13

1-3-5-5-3-1 MINUTE ROUNDS
1 MINUTE REST BETWEEN ROUNDS

1 MINUTE
POP UPS

3 MINUTES
2 MUSCLE UPS
20 STORM CRUNCHES

5 MINUTES
10 DUMBELL PUSH PRESS
10 SECOND PUSHUP HOLD
20 FULL SIT UPS

5 MINUTES
10 SHRUGS
10 SECOND SQUAT HOLD
20 FULL SIT UPS

3 MINUTES
2 MUSCLE UPS
20 FULL SIT UPS

1 MINUTE
POP UPS



1-28-13

ANY ORDER, BREAK UP AS OR IF NEEDED

1 MILE RUN
6 SHUTTLE BEAR CRAWLS
30 GHD WITH TWIST
15 MUSCLE UPS
15 OLYMPIC LIFTS OF CHOICE
150 DOUBLE UNDERS

EXAMPLE OF BREAK UP....

3 ROUNDS OF
1/3 MILE RUN
2 SHUTTLE BEAR CRAWLS
10 GHD WITH TWIST
5 MUSCLE UPS
5 OLYMPIC LIFTS OF CHOICE
50 DOUBLE UNDERS



1-24-13

JOEL FORSETH

MIXED FITNESS ARTIST BIRTHDAY WORKOUT

5 MUSCLE UPS, 24 BOX JUMPS(30" BOX), 72 DOUBLE UNDERS

4 MUSCLE UPS, 24 SNATCH SQUATS, 72 DOUBLE UNDERS

3 MUSCLE UPS, 24 GHD WITH TWIST ON WAY DOWNS, 72 DOUBLE UNDERS

2 MUSCLE UPS, 24 DUMBELL PUSHUP TO SIDE PLANKS, 72 DOUBLE UNDERS

1 MUSCLE UP, 24 ROLLBACK KB SDHP, 72 DOUBLE UNDERS



1-21-13

8 MINUTES AT EACH STATION

4 THRUSTERS
12 TRX PENDULUMS

4 BAR MUSCLE UPS
12 KB SDHP

40 DOUBLE UNDERS
10 CORE BALL PULL INS



1-18-13

1/2 MILE RUN

3 ROUNDS
5 STRICT PULLUPS
10 SNATCH
15 STRAIGHT UP CRUNCHES

150 DOUBLE UNDERS

3 ROUNDS
10 TRX PIKES
10 TRX KNEE TO ELBOWS
10 GRAPPLERS

1/2 MILE RUN



1-11-13

KP CHALLENGE

10 MINUTE AMRAP
60 OVER BAR BURPEES
30 OH SQUATS 120/85
10 MUSCLE UPS


10 MINUTE AMRAP
50 WALL BALL
25 BOX JUMPS
10 KB SWINGS









1-7-13

24 MINUTE AMRAP

TRIBUTES
2 HIGH BOX JUMPS
4 STRICT PULLUPS
6 THRUSTERS
8 KB SDHP
10 HR PUSHUPS

 

 



1-4-13

KP CHALLENGE

1/4 MILE RUN


20-2'S OF THE FOLLOWING (20 OF EACH, THEN 18, THEN 16.....THEN 2)
PULLUPS
BURPEES
PUSHUPS
SIT UPS
DIPS


100 DOUBLE UNDERS

 

 



1-2-13

1/2 MILE RUN

TRIBUTES

100 PUNCH SPRAWL COMBOS (AFTER EVERY 10 PUNCHES YOU SPRAWL)

TRIBUTES

10 ROLLBACK BURPEES

TRIBUTES

10 BACKWARDS STAIR CRAWLS

TRIBUTES

10 ROLLBACK BURPEES

TRIBUTES

100 PUNCH SPRAWL COMBOS (AFTER EVERY 10 PUNCHES YOU SPRAWL)

TRIBUTES

1/2 MILE RUN