18 MINUTE AMRAP
10 DEADLIFTS
10 OH LUNGES
10 PULL UPS
20 SIT UPS
1 ROPE CLIMB
3-19-18
WARM UP WITH FRONTWARDS AND BACKWADS HUERTA CRAWLS
2-4-6-8-10
T2B OR K2E (STRICT, CLB STYLE, OR WEIGHTED)
CLEAN AND JERK (BARBELL, DUMBELL, PLATE, SANDBAG)
OVER ROPE BURPEE (MFA GONNA USE A BATTLE ROPE?)
STAIR RUN
NOTES
IF MORE NEEDED THEN GO HEAVIER, GO FASTER OR GO BACK DOWN WITH 8,6,4,2 REPS OF 2,3 OR ALL MOVEMENTS
ROGER HUERTA FROM "HUERTA CRAWLS" WITH MFA JOEY FD AND C-4 JULY 6, 2007
3-14-18
RON DEMAAGD PROGRAM
10,15,20,25,30,35,40 PUSH UPS
10,15,20,25,30,35,40 ROW (BENT OVER, INVERTED, TRX)
2 STAIR RUNS AFTER EACH 10,10,15,15,20,20...
10,15,20,25,30,35,40 PUSH UPS
10,15,20,25,30,35,40 ROW (BENT OVER, INVERTED, TRX)
2 STAIR RUNS AFTER EACH 10,10,15,15,20,20...
3-13-18
"RANDOM TUESDAY, WEEKS GOING FINE...."
10,20,30,40,50,60 PLATE STEP UPS
10,20,30,40,50,60 SECOND PLANK
NOTES
210 PLATE STEP UPS, WE DID 91 UNBROKEN FOR KATELYN GOFF BWOD
PK BWOD LINK
210 SECOND PLANK, 3-17 BORN MICHELLE DOLL CAN DO THAT UNBROKEN
3-12-18
WARM UP
1 ROUND YTWL'S
1 ROUND SHOULDER FLYS
1 ROUNDS CUBAN PRESS
WOD (IF WEATHER BAD DO WOD IN MFA ARENA)
GRAB DB AND HEAD OUT BACK, DO 1 RIGHT HANDED S2OH THEN WALK 15 YARDS AND DO 1 LEFT HANDED S2OH. TURN AROUND AND WALK BACK TO WHERE YOU STARTED AND DO 2 RIGHT HANDED S2OH THEN WALK 15 YARDS AND DO 2 LEFT HANDED S2OH....END AT 15 REPS LEFT HAND S2OH BEFORE WALKING BACK 15 YARDS.
POST WOD
RONWOD WITH SHOULDER FOCUS
WOD STATS
120 DB S2OH EACH SIDE
225 YARDS WALKING DB CARRY
1 ROUND YTWL'S
1 ROUND SHOULDER FLYS
1 ROUNDS CUBAN PRESS
WOD (IF WEATHER BAD DO WOD IN MFA ARENA)
GRAB DB AND HEAD OUT BACK, DO 1 RIGHT HANDED S2OH THEN WALK 15 YARDS AND DO 1 LEFT HANDED S2OH. TURN AROUND AND WALK BACK TO WHERE YOU STARTED AND DO 2 RIGHT HANDED S2OH THEN WALK 15 YARDS AND DO 2 LEFT HANDED S2OH....END AT 15 REPS LEFT HAND S2OH BEFORE WALKING BACK 15 YARDS.
POST WOD
RONWOD WITH SHOULDER FOCUS
WOD STATS
120 DB S2OH EACH SIDE
225 YARDS WALKING DB CARRY
3-7-18
RON DEMAAGD PROGRAM
SHORT LAP
80 YARD SLED PUSH
SHORT LAP
80 YARD KB CARRY
SHORT LAP
80 YARD OH PLATE CARRY
SHORT LAP
80 YARD SPRINT
SHORT LAP
80 YARD SLED PUSH
SHORT LAP
80 YARD KB CARRY
SHORT LAP
80 YARD OH PLATE CARRY
SHORT LAP
80 YARD SPRINT
3-6-18
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
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
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