E-DUB PRODUCTIONS
18 MINUTE AMRAP
250M ROW
20 SIT UPS
15 HR PUSH UPS
10 BODY SQUAT
5 STRICT PULL UPS
1 MINUTE PLANK
3-5-18
INSPIRED BY RONS LAST WEEK AND SOME 2010 STUFF....
WARM UP
5 MINUTES TRANSITION DRILL/SPRINTS
(SITTING FORWARD, SITTING BACKWARDS, LAYING FORWARDS, LAYING BACKWARDS, PULL UP AT TOP FORWARD, PULL UP AT TOP BACKWARDS, T2B FORWARD, T2B BACKWARDS, STATIC HANG FORWARD, STATIC HANG BACKWARDS, ABOVE BAR FORWARD, ABOVE BAR BACKWARDS...)
2,4,6,8,10 HANG SNATCH SQUAT
2 STAIR RUNS BETWEEN EACH 2,4,6,8,10 AND START OF HANG SQUAT CLEAN
2,4,6,8,10 HANG SQUAT CLEAN (HEAVIER BAR LOAD THEN HANG SNATCH SQUAT)
WOD STATS
30 HANG SNATCH SQUAT
30 HANG SQUAT CLEAN
18 STAIR RUNS
WARM UP
5 MINUTES TRANSITION DRILL/SPRINTS
(SITTING FORWARD, SITTING BACKWARDS, LAYING FORWARDS, LAYING BACKWARDS, PULL UP AT TOP FORWARD, PULL UP AT TOP BACKWARDS, T2B FORWARD, T2B BACKWARDS, STATIC HANG FORWARD, STATIC HANG BACKWARDS, ABOVE BAR FORWARD, ABOVE BAR BACKWARDS...)
2,4,6,8,10 HANG SNATCH SQUAT
2 STAIR RUNS BETWEEN EACH 2,4,6,8,10 AND START OF HANG SQUAT CLEAN
2,4,6,8,10 HANG SQUAT CLEAN (HEAVIER BAR LOAD THEN HANG SNATCH SQUAT)
WOD STATS
30 HANG SNATCH SQUAT
30 HANG SQUAT CLEAN
18 STAIR RUNS
2-28-18
RON DEMAAGD PROGRAM
10,8,6,4,2 PULL UPS, GOBLETS, CLEANS, AND WEIGHTED ABS
5,4,3,2,1 STAIR RUNS
BONUS
2,4,6,8,10 PULL UPS, GOBLETS, CLEANS AND WEIGHTED ABS
1,2,3,4,5 STAIR RUNS
10,8,6,4,2 PULL UPS, GOBLETS, CLEANS, AND WEIGHTED ABS
5,4,3,2,1 STAIR RUNS
BONUS
2,4,6,8,10 PULL UPS, GOBLETS, CLEANS AND WEIGHTED ABS
1,2,3,4,5 STAIR RUNS
2-27-18
REVISIT OF LAST WEEKS E-DUB PRODUCTIONS WOD
15 MIN AMRAP
15 HR PUSH UPS
15 LUNGES
15 SIT UPS
THIS WEEK OPTION TO HAVE STAIR RUN OR 45 DOUBLE UNDERS BETWEEN ROUNDS
15 MIN AMRAP
15 HR PUSH UPS
15 LUNGES
15 SIT UPS
THIS WEEK OPTION TO HAVE STAIR RUN OR 45 DOUBLE UNDERS BETWEEN ROUNDS
2-26-18
MODIFIED 18.1
18 MINUTE AMRAP
8 TOE TO BAR
10 SINGLE ARM HANG CLEAN AND JERK (5 ONE SIDE, 5 OTHER)
1 MINUTE ROW
18 MINUTE AMRAP
8 TOE TO BAR
10 SINGLE ARM HANG CLEAN AND JERK (5 ONE SIDE, 5 OTHER)
1 MINUTE ROW
2-21-18
RON DEMAAGD PROGRAM
4 MINUTE CARDIO BUY IN
18 MINUTE AMRAP
10 PULL UPS
10 TRICEPS
10 BICEPS
3 STAIR RUNS
1 MIN PLANK
4 MINUTE CARDIO BUY IN
18 MINUTE AMRAP
10 PULL UPS
10 TRICEPS
10 BICEPS
3 STAIR RUNS
1 MIN PLANK
2-20-18
E-DUB PRODUCTIONS
5 MIN CARDIO BUY IN
15 MINUTE AMRAP
15 HR PUSH UPS
15 LUNGES
15 SIT UPS
13 MINUTE RONWOD
5 MIN CARDIO BUY IN
15 MINUTE AMRAP
15 HR PUSH UPS
15 LUNGES
15 SIT UPS
13 MINUTE RONWOD
2-19-18
50 DOUBLE UNDERS (SCALED 100 SINGLES)
40 WALL BALL LUNGES
30 TOE TO BARS (SCALED KNEE TO ELBOW)
20 CLEANS
30 HSPU (SCALED SHOULDER TO OH)
40 WALL BALL LUNGES
50 DOUBLE UNDERS (SCALED 100 SINGLES)
40 WALL BALL LUNGES
30 TOE TO BARS (SCALED KNEE TO ELBOW)
20 CLEANS
30 HSPU (SCALED SHOULDER TO OH)
40 WALL BALL LUNGES
50 DOUBLE UNDERS (SCALED 100 SINGLES)
BASED OFF BROOK ENCE YOUTUBE VIDEO WHERE SHE DID....
100 DOUBLE UNDERS
75 WALL BALL
50 TOE TO BAR
25 CLEANS
50 HSPU
75 WALL BALL
100 DOUBLE UNDERS
IMAGINE DOING THIS SOME RANDOM FRIDAY....
2-14-18
RON DEMAAGD PROGRAM
26 MINUTE AMRAP
10 WEIGHTED SIT UPS
8 LESNAR PUSH UPS
6 PULL UPS
4 STAIR RUNS
2 ROPE CLIMBS
26 MINUTE AMRAP
10 WEIGHTED SIT UPS
8 LESNAR PUSH UPS
6 PULL UPS
4 STAIR RUNS
2 ROPE CLIMBS
2-13-18
E-DUB PRODUCTIONS
15-18 MINUTE AMRAP
12 OH LUNGES
10 SDHP
8 CLEANS
6 BOX JUMP
3 STAIRS
1 MIN PLANK
13 MIN RONWOD AFTER
15-18 MINUTE AMRAP
12 OH LUNGES
10 SDHP
8 CLEANS
6 BOX JUMP
3 STAIRS
1 MIN PLANK
13 MIN RONWOD AFTER
2-12-18
WARM UP IN THE MFA ARENA IN CENTER OF GYM
BEGIN OUTSIDE. BEHIND GYM AT THE MFA SPEED AND SLED STRAIGHTAWAY AND DO 10 ONE ARM ALTERNATING DB SNATCHS EACH SIDE THEN 10 BURPEES, WALK WITH DUMBELL 50 YARDS THEN DO 9 ONE ARM ALTERNATING DB SNATCHES EACH SIDE AND 9 BURPEES WALK BACK THE 50 YARDS TO WHERE YOU BEGAN AND DO 8.... CONTINUE TILL YOU END UP DOING 1 ONE ARM ALTERNATING DB SNATCH AND 1 BURPEE.
COOL DOWN FOLLOWED BY RONWOD IN THE MFA MOBILITY SECTION UPSTAIRS
WOD STATS
550 YARDS OF DB CARRY
110 TOTAL SNATCHES (55 EACH SIDE)
55 BURPEES
BEGIN OUTSIDE. BEHIND GYM AT THE MFA SPEED AND SLED STRAIGHTAWAY AND DO 10 ONE ARM ALTERNATING DB SNATCHS EACH SIDE THEN 10 BURPEES, WALK WITH DUMBELL 50 YARDS THEN DO 9 ONE ARM ALTERNATING DB SNATCHES EACH SIDE AND 9 BURPEES WALK BACK THE 50 YARDS TO WHERE YOU BEGAN AND DO 8.... CONTINUE TILL YOU END UP DOING 1 ONE ARM ALTERNATING DB SNATCH AND 1 BURPEE.
COOL DOWN FOLLOWED BY RONWOD IN THE MFA MOBILITY SECTION UPSTAIRS
WOD STATS
550 YARDS OF DB CARRY
110 TOTAL SNATCHES (55 EACH SIDE)
55 BURPEES
2-7-18
RON DEMAAGD PROGRAM
5 MINUTE CARDIO BUY IN
18 MINUTE AMRAP
10 BURPEE PULL UPS
10 PLANK PULLS (5 EACH ARM)
(PULL OPTIONS, SLED, CABLE, MACHINE OR BAND)
20 FULL SIT UPS
RONWOD
5 MINUTE CARDIO BUY IN
18 MINUTE AMRAP
10 BURPEE PULL UPS
10 PLANK PULLS (5 EACH ARM)
(PULL OPTIONS, SLED, CABLE, MACHINE OR BAND)
20 FULL SIT UPS
RONWOD
2-6-18
E-DUB PRODUCTIONS BRINGS YOU THE E-DUB 300
75 PUSH UPS
75 BODY SQUATS
75 HR PUSH UPS
75 WALKING LUNGES
13 MINUTE RONWOD
75 PUSH UPS
75 BODY SQUATS
75 HR PUSH UPS
75 WALKING LUNGES
13 MINUTE RONWOD
2-5-18
THREE JOBS
THE WARM UP
USUSAL LIGHT STRETCHES AND DYNAMIC OPENING MOVEMENTS YOU USE FOLLOWED BY 10 MINUTES OF CARDIO LIKE ROWER, JACOBS LADDER TREADMILL OR COMBOS OF ALL
THE GRIND
FOR 8 MINUTES DRAG/PULL AN OBJECT(S) BACK AND FORTH ACFROSS MFA ARENA
THE RECOVERY
WALKING AND PROTEIN INTAKE UNTIL BODY IS CALM ENOUGH FOR RANGE OF MOTION, YOGA, AND STRETCHES UPSTAIRS IN THE MFA MOBILTY SECTION
THE WARM UP
USUSAL LIGHT STRETCHES AND DYNAMIC OPENING MOVEMENTS YOU USE FOLLOWED BY 10 MINUTES OF CARDIO LIKE ROWER, JACOBS LADDER TREADMILL OR COMBOS OF ALL
THE GRIND
FOR 8 MINUTES DRAG/PULL AN OBJECT(S) BACK AND FORTH ACFROSS MFA ARENA
THE RECOVERY
WALKING AND PROTEIN INTAKE UNTIL BODY IS CALM ENOUGH FOR RANGE OF MOTION, YOGA, AND STRETCHES UPSTAIRS IN THE MFA MOBILTY SECTION
2-3-18
MFA MEMBERS RON DEMAAGD, CHE STEDMAN, AND TANYA STEDMAN WILL BE PERFORMING WITH THEIR BAND, THE CADENCE THIS SATURDAY AT EVERYDAY FITNESS 9TH ANNIVERSARY PARTY.
1-31-18
RON DEMAAGD PROGRAM
4 MIN CARDIO BUY IN
18 MIN AMRAP
10 HR PUSH UPS
10 BOX JUMPS
10 CLEAN AND JERK
1 AB COMPLEX (10'S)
1 STAIR RUN
4 MIN CARDIO BUY IN
18 MIN AMRAP
10 HR PUSH UPS
10 BOX JUMPS
10 CLEAN AND JERK
1 AB COMPLEX (10'S)
1 STAIR RUN
1-29-18
15 MINUTE AMRAP
10,20,30.... PROGRESSIVE WALL MT CLIMBERS (SINGLE COUNT)
1,2,3.... PROGRESIVE SOTTS PRESS
ONE MFA ARENA SANDBAG DRAG
10,20,30.... PROGRESSIVE WALL MT CLIMBERS (SINGLE COUNT)
1,2,3.... PROGRESIVE SOTTS PRESS
ONE MFA ARENA SANDBAG DRAG
1-24-18
RON DEMAAGD PROGRAM
JDF BDAY WOD
ROUND 1
1 STAIR RUN
24 PULL UPS
46 LUNGES
72 DU'S
ROUND 2
1 STAIR RUN
24 PUSH UPS
46 WALL BALLS
72 DU'S
ROUND 3
1 STAIR RUN
24 SIT UPS
46 BODY SQUATS
72 DOUBLE UNDERS
ROUND 4
1 STAIR RUN
24 DIPS
46 CURLS
72 DU'S
RONWOD
JDF BDAY WOD
ROUND 1
1 STAIR RUN
24 PULL UPS
46 LUNGES
72 DU'S
ROUND 2
1 STAIR RUN
24 PUSH UPS
46 WALL BALLS
72 DU'S
ROUND 3
1 STAIR RUN
24 SIT UPS
46 BODY SQUATS
72 DOUBLE UNDERS
ROUND 4
1 STAIR RUN
24 DIPS
46 CURLS
72 DU'S
RONWOD
1-23-18
E-DUB PRODUCTIONS
3 MINUTE ROW
15 MINUTE AMRAP 10LB PLATE
15 PUSH UPS
15 BODY SQUAT
15 SIT UPS
13 MINUTE
ROMWOD
3 MINUTE ROW
15 MINUTE AMRAP 10LB PLATE
15 PUSH UPS
15 BODY SQUAT
15 SIT UPS
13 MINUTE
ROMWOD
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