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KevinPenland.com: January 2014
http://penlandmfa.blogspot.com/2014_01_01_archive.html
1 strict muscle up with 2 dips. 1) 8:00 to work to a 2rm Power Clean and Push Jerk (1 CL and 1 PJ for 2 reps, touch and go reps – stay within the allotted time). 2) 3XME T&G Power Cleans and Push Jerks @ 80% of max from #1 – rest as needed. 1a) Back Squat: 1X8@70%, 1X8@75%, 1X5@80%, 1X5@85% quick up and down with no pause every set, rest 90 sec. 1b) 4X10 UB Max Deficit HSPU (largest deficit to complete 10 UB reps) – rest 90 sec. For time (rest is mandatory and should be exact):. 30 UB Wall Balls 20/14#.
KevinPenland.com: September 2013
http://penlandmfa.blogspot.com/2013_09_01_archive.html
Being Sally up pull-up wod. Bring Sally up pull-up wod. 1) 15 minutes to establish a 3RM Snatch Hang Snatch OHS (1 rep = 1 SN 1 Hang-SN 1 OHS). 2) Snatch Hang Snatch OHS: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 (perform ONE rep of 3RM from #1 at the listed percentages). 3a) 3X3 Snatch High Pulls @ 100%-110% (of max Snatch) up to sternum height – rest 60 sec. 3b) 3X10 GHD Hip Extension – rest 60 sec. EMOM for 10 minutes (beginning @ 0:00):. Score is total number of Double-Unders. 3 rounds for time of:.
KevinPenland.com: December 2013
http://penlandmfa.blogspot.com/2013_12_01_archive.html
1) 10 min. to establish a 2RM Snatch from blocks (at power position). 2) EMOM for 5:00 – 2 Snatches from blocks (at power position) @ 85% of max double from #1. 1a) 3XME UB TTB – rest 90 sec. 1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – begin at heaviest load from 131223 and try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec. 15 min to establish a 1RM Snatch. 1a) 3X3 Strict Press 4 Push Press – heaviest possible, rest 90 sec. December 25, 2013.
KevinPenland.com
http://penlandmfa.blogspot.com/2013/12/wod-131230-bbg-1-10-min.html
1) 10 min. to establish a 2RM Snatch from blocks (at power position). 2) EMOM for 5:00 – 2 Snatches from blocks (at power position) @ 85% of max double from #1. 1a) 3XME UB TTB – rest 90 sec. 1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – begin at heaviest load from 131223 and try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec. Subscribe to: Post Comments (Atom). BBG5X1 Snatch @ 90% – rest 2:00Strength1a) 4X2/4 F.
KevinPenland.com
http://penlandmfa.blogspot.com/2014/01/blog-post.html
1 strict muscle up with 2 dips. Subscribe to: Post Comments (Atom). WOD 140103:BBG1) 8:00 to work to a 2rm Power Clean. 140113 20 min emom 2- deadlift 2-power clean 2-p. PenlandMFA@yahoo.com. Awesome Inc. theme. Powered by Blogger.
KevinPenland.com
http://penlandmfa.blogspot.com/2013/12/wod-131227-bbg-15-min-to-establish-1rm.html
15 min to establish a 1RM Snatch. 1a) 3X3 Strict Press 4 Push Press – heaviest possible, rest 90 sec. 1b) 3X15 Reverse Hypers – medium/heavy, rest 90 sec. 3 Power Snatches 115/75#. 9 6″ Target Burpees. 6 Power Snatches 115/75#. 12 6″ Target Burpees. 9 Power Snatches 115/75#. 15 6″ Target Burpees. 12 Power Snatches 115/75#. 18 6″ Target Burpees. 15 Power Snatches 115/75#. 21 6″ Target Burpees. Subscribe to: Post Comments (Atom). BBG5X1 Snatch @ 90% – rest 2:00Strength1a) 4X2/4 F.
KevinPenland.com
http://penlandmfa.blogspot.com/2014/01/wod-140103-bbg-1-800-to-work-to-2rm.html
1) 8:00 to work to a 2rm Power Clean and Push Jerk (1 CL and 1 PJ for 2 reps, touch and go reps – stay within the allotted time). 2) 3XME T&G Power Cleans and Push Jerks @ 80% of max from #1 – rest as needed. 1a) Back Squat: 1X8@70%, 1X8@75%, 1X5@80%, 1X5@85% quick up and down with no pause every set, rest 90 sec. 1b) 4X10 UB Max Deficit HSPU (largest deficit to complete 10 UB reps) – rest 90 sec. For time (rest is mandatory and should be exact):. 30 UB Wall Balls 20/14#. 20 UB Wall Balls 20/14#.
KevinPenland.com: November 2013
http://penlandmfa.blogspot.com/2013_11_01_archive.html
4X2 Low-Hang Cleans (2″ off floor) 1 Jerk @ 90% of max CJ – rest 90 sec. 1a) 4X3 Tempo Front Squats (3 counts down, no pause/no bounce, 3 counts up, no pause at top) @ 70% – rest 60 sec. 1b) 4X4 Jerk Balances @ 60% of max CJ – rest 60 sec. 3 rounds for time of:. 3 Rope Climbs 15′. 50′ OH Walking Lunges 135/95#. 5X2 Low-Hang Snatch (2″ off the floor) @ 90% – rest 90 sec. 1a) 4X8 Strict Tempo GH Raise (3 counts down, no pause at bottom, 3 counts up) – rest 60 sec. 5 rounds for total reps of:. 20 unbroken d...
KevinPenland.com: August 2013
http://penlandmfa.blogspot.com/2013_08_01_archive.html
Snatch from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed. Clean and Jerk from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed. 1) HBBS: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85% – rest 2:00. 2a) Front Squat: 1X5@60%, 1X565%, 2X570% – rest 60 sec. 2b) 4X3 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec. Compare 1-3 to 130731.
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The mixed up adventures of P and C's unanimous blog
The mixed up adventures of P and C's unanimous blog. Saturday, April 14, 2012. Hellllooo sorry it's been awhile. I've been working and schooling like crazy. Today was the final day of our photography class. It was very very bittersweet. My final project for the semester was FairyTales. I won't post them all at once. Today I'm going to present to you. I played it while I had P snap the pictures. Next up, you can't have Snow white without the evil queen.eh Amy? Monday, February 20, 2012. It wasn't long bef...
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The amalgamation of two performance groups Big Fish Little Fish and Mixed Company prompted us to ask the existing members to think of a good name for the new group. We played about with various twists of the two names and as a result Mixed Fish was born. It suits us perfectly, we are mixed bunch of people with diverse skills and attributes working together to produce a mixed bag of enriching life experiences. Coming together with shared goals, always moving, always ready to change direction.
Mixed Fitness – Just another WordPress site
Just another WordPress site. Scroll down to content. March 24, 2017. The Best Health and Fitness Articles of the Week #169. The Ultimate Guide to Intermittent Fasting. After a video featuring Terry Crews. Talking about the benefits of intermittent fasting has gone viral, there has been a massive increase of interest in the topic. And some of the challenges you can expect along the way. It’s a very thorough and helpful article for anyone interested in intermittent fasting. This is so easy! August 18, 2016.
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RAISING THE BAR ON FITNESS. 2 MFA ARENA CRAWLS. 4 MINUTE CARDIO BUY IN. 10 WEIGHTED STEP UPS. 1 PLANK SLED PULL. 44 REPS ON 4/4. 5 BURPEE PULL UPS. GRAB A PARTNER, BAR WITH BUMPERS, SLED WITH PLATE(S) AND DO 9 ROUNDS OF. ROUNDS 1,2,3 = 7 POWER SNATCH. ROUNDS 4,5,6 = 5 HANG SNATCH. ROUNDS 7,8,9 = 3 SQUAT SNATCH. 1 SLED PUSH ACROSS MFA ARENA. MICHELLE DOLL WILL BE SHOWING GROUP A NEW MOVEMENT AS A PRESENT FOR 4-4 BORN JULIE BURKE CALLED THE "JBC" (JULIE BURKE CRAWL). 2 BEAR CRAWL SHUTTLES. 4 STRICT PULL UPS.
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MIXFITZ Studios mission is to help people of all ages reach there fitness goals through empowerment, encouragement, and our unique fun fitness classes. Our motto is "leave it on the floor" and our supportive team of instructors will have you doing just that! At MixFitz Studios we believe that getting fit should be an exciting and fun experience, there's a process to Progress and every step made for the sake of ultimately being a "Healthier YOU" is a step in the right direction. Come join the Fun!
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