5-10-15
STRICT TOE TO BARS
THRUSTERS 95/65
STAIR RUNS
15 MINUTES MOBILITY AFTER
CONGRATS TO JOHNNY FOR GETTING HIS FIRST DOUBLE UNDER THIS WEEK
WE LOOKING FORWARD TO HIS NEXT STUNT
12-15-17
BONUS FRIDAY WORKOUT FOR THOSE INTERESTED....
5-10-15
STRICT TOE TO BARS
THRUSTERS 95/65
STAIR RUNS
15 MINUTES MOBILITY AFTER
CONGRATS TO JOHNNY FOR GETTING HIS FIRST DOUBLE UNDER THIS WEEK
5-10-15
STRICT TOE TO BARS
THRUSTERS 95/65
STAIR RUNS
15 MINUTES MOBILITY AFTER
CONGRATS TO JOHNNY FOR GETTING HIS FIRST DOUBLE UNDER THIS WEEK
12-14-17
CNOGRATS TO MIXED FITNESS ARTIST NICK HANKINS AS HE FINISHED HIS SHASTA COLLEGE LVN. JUST LIKE HIS MASSIVE GAINS IN MFA HE CONTINUES TO GAIN OUTSIE OF THE FITNESS WORLD.
12-13-17
RON DEMAAGD PROGRAM
26 MINUTE AMRAP
40 DOUBLE UNDERS
30 PUSH UPS
20 BENT OVER ROWS
10-2 ARMS
5 HEAVY KB SWINGS
1 TRIBUTE
REST AS NEEDED
10 MINUTES MOBILITY
26 MINUTE AMRAP
40 DOUBLE UNDERS
30 PUSH UPS
20 BENT OVER ROWS
10-2 ARMS
5 HEAVY KB SWINGS
1 TRIBUTE
REST AS NEEDED
10 MINUTES MOBILITY
HAPPY 44TH BIRTHDAY TO STORM DYKSTRA, CREATOR OF MFA TRIBUTES AND MANY OTHER MEMORABLE MOMENTS
12-12-17
E-DUB PRODUCTIONS
26 MINUTE AMRAP
20 WALL BALL
10 HANG CLEANS
8 GOBLET SQUATS
6 DEADLIFT
4 STAIR RUNS
1 MINUTE PLANK
REST AS NEEDED
10 MINUTES MOBILITY
5 POSES, 2 MINUTES EACH, PHOTOS FROM ROMWOD GOOGLE IMAGES
26 MINUTE AMRAP
20 WALL BALL
10 HANG CLEANS
8 GOBLET SQUATS
6 DEADLIFT
4 STAIR RUNS
1 MINUTE PLANK
REST AS NEEDED
10 MINUTES MOBILITY
5 POSES, 2 MINUTES EACH, PHOTOS FROM ROMWOD GOOGLE IMAGES
ONE MINUTE EACH SIDE FOR ABOVE POSE
12-11-17
12 MINUTE AMRAP
3 BODY BLASTER
3 MAN MAKER
REST AS NEEDED
12 MINUTES (MOBILITY)
5 POSES TOTAL
MINUTE 0-4 (2 MINUTES EACH SIDE)
3 BODY BLASTER
3 MAN MAKER
REST AS NEEDED
12 MINUTES (MOBILITY)
5 POSES TOTAL
MINUTE 0-4 (2 MINUTES EACH SIDE)
MINUTE 4-6 (2 MINUTES HERE)
MINUTE 6-8-10 (2 MINUTES HERE, USE MED BALL IF UNABLE TO GO BACK)
MINUTE 8-10 (2 MINUTES HERE)
PHOTO FROM ROMWOD
MINUTE 8-10 (2 MINUTES HERE)
MINUTE 10-12 (2 MINUTES HERE)
12-6-17
RON DEMAAGD PROGRAM
3 ROUNDS
1 MINUTE ROWER
1 MINUTE KB TWISTERS
1 MINUTE TRICEP
1 MINUTE BICEPS
1 MINUTE ALT DUMBELL SNATCH
1 MINUTE REST
3 ROUNDS
1 MINUTE ROWER
1 MINUTE KB TWISTERS
1 MINUTE TRICEP
1 MINUTE BICEPS
1 MINUTE ALT DUMBELL SNATCH
1 MINUTE REST
12-5-17
1 DAY OLDER E-DUB PROCUTIONS
BUY IN
RUN BIG LOOP
10 MINUTE AMRAP
10 PUSH UPS
10 BODY SQUATS
10 SIT UPS
BUY OUT
RUN BIG LOOP
BUY IN
RUN BIG LOOP
10 MINUTE AMRAP
10 PUSH UPS
10 BODY SQUATS
10 SIT UPS
BUY OUT
RUN BIG LOOP
12-4-17
MIXED FITNESS ARTIST E-DUB CELEBRATES A BDAY....
THE E BE FOR EVERY MINUTE ON THE MINUTE, THE DUB(W) BE FOR 6 WALKING LUNGES
500 METER ROW
45 HR PUSH UPS
40 DEADLIFT 135/95
35 GHD SIT UPS
30 SHOULDER TO OVERHEAD 135/95
25 PULL UPS
20 BOX JUMPS
15 KB SWINGS 70/53
10 STAIR RUNS
5 ROPE CLIMBS OR 1 BRUCE ROPE CLIMB (KNIFE IN MOUTH)
NOTE
IF GYM STILL DOESNT HAVE ROPES BECAUSE THEY ARE WAITING FOR NEXT YEARS ENHANCEMENT FEE$ THEN WE WILL SUB BACKWARDS STAIR CRAWLS, SAME 5 TIMES UNLESS YOU GOING BRUCE STYLE WITH KNIFE IN MOUTH
THE E BE FOR EVERY MINUTE ON THE MINUTE, THE DUB(W) BE FOR 6 WALKING LUNGES
500 METER ROW
45 HR PUSH UPS
40 DEADLIFT 135/95
35 GHD SIT UPS
30 SHOULDER TO OVERHEAD 135/95
25 PULL UPS
20 BOX JUMPS
15 KB SWINGS 70/53
10 STAIR RUNS
5 ROPE CLIMBS OR 1 BRUCE ROPE CLIMB (KNIFE IN MOUTH)
NOTE
IF GYM STILL DOESNT HAVE ROPES BECAUSE THEY ARE WAITING FOR NEXT YEARS ENHANCEMENT FEE$ THEN WE WILL SUB BACKWARDS STAIR CRAWLS, SAME 5 TIMES UNLESS YOU GOING BRUCE STYLE WITH KNIFE IN MOUTH
11-30-17 TO BE DONE 12-8-17
TO BE DONE FRIDAY DECEMBER 8
SMF 11-30-84
11 STAIR RUNS
30 PULL UPS
84 SINGLE UNDER JUMP ROPES
11 CHEST TO CHEST
30 GHD SIT UPS
84 DOUBLE UNDER JUMP ROPES
11 DEADLIFT (275/185 OR HEAVIER THEN NORMAL FOR YOU)
30 CLEAN AND JERK (135/95 OR HEAVIER THEN NORMAL FOR YOU)
84 OH SQUATS (BAR, MEN 45LBS, WOMEN 35LBS, SCALED 15)
SMF 11-30-84
11 STAIR RUNS
30 PULL UPS
84 SINGLE UNDER JUMP ROPES
11 CHEST TO CHEST
30 GHD SIT UPS
84 DOUBLE UNDER JUMP ROPES
11 DEADLIFT (275/185 OR HEAVIER THEN NORMAL FOR YOU)
30 CLEAN AND JERK (135/95 OR HEAVIER THEN NORMAL FOR YOU)
84 OH SQUATS (BAR, MEN 45LBS, WOMEN 35LBS, SCALED 15)
11-29-17
RON DEMAAGD PROGRAM
26 MINUTE AMRAP
1 LAP
10 PULL UPS
20 PUSH UPS
30 SIT UPS
5 BURPEE BOX JUMPS
26 MINUTE AMRAP
1 LAP
10 PULL UPS
20 PUSH UPS
30 SIT UPS
5 BURPEE BOX JUMPS
11-28-17
E-DUB PRODUCTIONS
28 MINUTE AMRAP
500M ROW
10 DEADLIFTS
8 WALL BALL LUNGES
6 GOBLET SQUATS
4 STAIR RUNS
2 BEAR CRAWL SHUTTLES
1 TRIBUTE
28 MINUTE AMRAP
500M ROW
10 DEADLIFTS
8 WALL BALL LUNGES
6 GOBLET SQUATS
4 STAIR RUNS
2 BEAR CRAWL SHUTTLES
1 TRIBUTE
11-27-17
PICK 1-3 OUT OF THE 3 OPTIONS
OPTION 1
15 MINUTES CARDIO OF CHOICE (TREADMILL, ROWER, JACOBS LADDER, ETC)
OPTION 2
10 MINUTE AMRAP
3 PULL UPS
4 GHD SIT UPS
5 BURPEES
OPTION 3
24 MINUTE MOBILITY
OPTION 1
15 MINUTES CARDIO OF CHOICE (TREADMILL, ROWER, JACOBS LADDER, ETC)
OPTION 2
10 MINUTE AMRAP
3 PULL UPS
4 GHD SIT UPS
5 BURPEES
OPTION 3
24 MINUTE MOBILITY
VIDEO EXAMPLE
1 MINUTE EACH SIDE (NOTE ANKLES/TOES)
1 MINUTE EACH SIDE (NOTE SITTING ON HEELS)
1 MINUTE EACH SIDE
1 MINUTE EACH SIDE
1 MINUTE EACH SIDE
1 MINUTE
1 MINUTE
1 MINUTE
1 MINUTE EACH SIDE
1 MINUTE EACH SIDE
1 MINUTE
1 MINUTE EACH SIDE
1 MINUTE EACH SIDE (NOTE LIFTING OF TOES)
1 MINUTE EACH SIDE (NOTE LEAN FORARD MORE WITH ANKLE FURTHER BACK)
11-21-17
KP TUESDAY
ACCUMULATE 6 MOINUTES OF DEAD HANG FROM BARS OR RINGS. EVERY TIME YOU DROP FOM BAR OR RINGS RUN A SHORT LAP AROUND GYM, DO 10 HR PUSH UPS, AND DO 10 SIT UPS. IF ITS RAINING SUB 5 STAIR RUNS FOR THE RUN.
ACCUMULATE 6 MOINUTES OF DEAD HANG FROM BARS OR RINGS. EVERY TIME YOU DROP FOM BAR OR RINGS RUN A SHORT LAP AROUND GYM, DO 10 HR PUSH UPS, AND DO 10 SIT UPS. IF ITS RAINING SUB 5 STAIR RUNS FOR THE RUN.
11-20-17
BUY IN
10 MINUTE TREADMILL (WALK, INCINE WALK, JOG, RUN, ETC)
6 ROUNDS
10 WEIGHTED STEP UPS
1:15 SECONDS STRETCH (5X15)
4 MC PUSH UPS
10 MINUTE TREADMILL (WALK, INCINE WALK, JOG, RUN, ETC)
6 ROUNDS
10 WEIGHTED STEP UPS
1:15 SECONDS STRETCH (5X15)
4 MC PUSH UPS
11-15-17
RON DEMAAGD PROGRAM
26 MINUTE AMRAP
1 CHEST TO CHEST
10 KB SWINGS
10 HR PUSH UPS
10 HUERTA SLIDES
10 SIT UPS
1 STAIR RUN
NOTE
ADD 1 REP PER ROUND TO EACH EXERCISE
26 MINUTE AMRAP
1 CHEST TO CHEST
10 KB SWINGS
10 HR PUSH UPS
10 HUERTA SLIDES
10 SIT UPS
1 STAIR RUN
NOTE
ADD 1 REP PER ROUND TO EACH EXERCISE
11-14-17
E-DUB PRODUCTIONS
BUY IN
200 FT JACOBS LADDER
4 ROUNDS
3 MINUTES CARDIO (TREADMILL, ROWER, BIKE, ETC
20 BODY SQUATS
15 FARMERS LUNGES
10 DEADLIFTS
20 SIT UPS
40 DOUBLE UNDERS
BUY OUT
1 SET TRIBUTES
BUY IN
200 FT JACOBS LADDER
4 ROUNDS
3 MINUTES CARDIO (TREADMILL, ROWER, BIKE, ETC
20 BODY SQUATS
15 FARMERS LUNGES
10 DEADLIFTS
20 SIT UPS
40 DOUBLE UNDERS
BUY OUT
1 SET TRIBUTES
11-13-17
AUSTIN LOBSINGER INSPIRED
1-10 BODY BLASTERS
1-10 MAN MAKERS
1 STAIR RUN
1-10 BODY BLASTERS
1-10 MAN MAKERS
1 STAIR RUN
NOTES
1 BODY BLASTER, 1 MAN MAKER, 1 STAIR RUN, THEN 2 BODY BLASTERS, 2 MAN MAKERS, 1 STAR RUN, THEN 3 BODY BLASTERS, 3 MAN MAKERS, 1 STAIR RUN.... CONTINUE ALL THE WAY TILL YOU DO 10 BODY BLASTERS, 10 MAN MAKERS AND A FINAL 1 STAIR RUN.
11-10-17
HAPPY BIRTHDAY TO ALL AROUND BAD ASS CHICK KATELYN GOFF. A GREAT ADDITION TO OUR MFA WORLD. BE SURE TO JOIN US FOR HER KP INSPIRED BIRTHDAY WORKOUT POSTED BELOW.
KP INSPIRED WOD
300 FT JACOBS LADDER BUY IN
91 WALL BALL
91 PLATE LUNGES (OVERHEAD, BEHIND NECK, OR AGAINST CHEST)
91 PLATE STEP UPS (OVERHEAD, BEHIND NECK, OR AGAINST CHEST)
11 PLATE STAIR RUNS (OVERHEAD, BEHIND NECK, OR AGAINST CHEST
10 STAIR RUNS
300 FT JACOBS LADDER BUY IN
91 WALL BALL
91 PLATE LUNGES (OVERHEAD, BEHIND NECK, OR AGAINST CHEST)
91 PLATE STEP UPS (OVERHEAD, BEHIND NECK, OR AGAINST CHEST)
11 PLATE STAIR RUNS (OVERHEAD, BEHIND NECK, OR AGAINST CHEST
10 STAIR RUNS
11-8-17
RON DEMAAGD PROGRAM
26 MINUTE AMRAP
10 PU TO CRAB
10 BICEPS
10 TRICEPS
10 SHOULDER PRESS
10 T BAR ROW OR INVERTED ROW
4 STAIR RUNS
26 MINUTE AMRAP
10 PU TO CRAB
10 BICEPS
10 TRICEPS
10 SHOULDER PRESS
10 T BAR ROW OR INVERTED ROW
4 STAIR RUNS
11-7-17
E-DUB PRODUCTIONS
24 MINUTE AMRAP
250M ROW
10 PULL UPS
8 OVER HEAD LUNGES
6 DEADLIFTS
4 HANG CLEANS
2 STAIR RUNS WITH 45 SECOND PLANK AT TOP AFTER 2ND
24 MINUTE AMRAP
250M ROW
10 PULL UPS
8 OVER HEAD LUNGES
6 DEADLIFTS
4 HANG CLEANS
2 STAIR RUNS WITH 45 SECOND PLANK AT TOP AFTER 2ND
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