MiFI (Military Fitness Instruction)

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MiFI (Military Fitness Instruction)

This page was created amongst overwhelming request by friends to help design a workout program specific to their needs and goals. I am now 183 lbs.

Some of the ideas on this page will come from sealfit, cross fit, weight loss, nutrition and any other sources I find Health and Fitness go hand in hand! Yet, it is difficult to throw away those overindulgence desires that we all have and tailor a plan that will work for an individual. This is where I can help, I was once 235 lbs. 5'9" and 25 % body fat 4 years ago. and 7 % percent body fat. Yes t

his does make swimming a little more difficult but I am healthier than I have ever been. Furthermore, I have the tools to help you reach your desired goal. I am a Wellness Specialists for St. Thomas Hospital, a Navy Health and Wellness Coordinator, Command Fitness Leader, Trainer, Navy Swimming and Water Survival instructor and a Police Mountain Bike Instructor. Just send me an email and let me help you reach that desire of living healthy...Jody

11/05/2022

11/05 WOD:

5 - 3 AMRAP (after 3 min switch between PWR Cleans and AtlasStone)
3 PWR cleans 135 # / AS 136 #
6 Push ups
9 Air Squats

07/20/2022

07/20 WOD:

A.) Fancy Nancy
10RFT
12 AirDyne cals
7 hang sn**ches 75 #
B.) 5 sets 10 reps landmine squat to OH press
C.) 15 mins or so to find 1RM sn**ch

07/19/2022

07/19 WOD:

7/16 WOD:
Running clock
10EMOM
5 KB upright rows + 5 Russian KBS + 5 American KBS
10EMOM
10 alternating KB sn**ches

7/18 WOD:
A.) 10RFT
250 meter row
15 bench 135 #
2 mule logs 340 #
B.) running clock
10 mins heavy bag
6EMOM
12 seated leg extensions

7/19 WOD:
A.) Running clock
10EMOM
5 KB upright rows + 5 Russian KBS + 5 American KBS
8EMOM
10 American KBS 60 #
B.) 5 sets max reps tbar lifts
C.) 5 sets max reps cable tri press downs

07/14/2022

07/14 WOD:

3/12 WOD:
A.) 3k row
B.) 5 rounds - 30 KB shrugs 55/60 # + 15 heavy cable tri press downs + 12 seated leg extensions
3/13 WOD:
Running clock
10 mins heavy bag + 1 min rest
5 mins heavy bag + 1 min rest
5 mins heavy bag + 1 min rest
10EMOM
5 KB upright rows + 5 Russian KBS + 5 American KBS
7/14 WOD:
A.) 10RFT
250 meter row
2 sandbags 200 #
B.) 5 sets 12 reps incline press
C.) Running clock
10 mins heavy bag + 1 min rest
5 mins heavy bag + 1 min rest
5 mins heavy bag + 1 min rest
D.) 5 sets max reps cable tri press downs

07/10/2022

07/10 WOD:

Continuous running clock

A chipper
1000 meter row + 10 pull-ups +3 AtlasStone 136 #
900 meter row + 9 pull-ups +3 AtlasStone 136 #
800 meter row + 8 pull-ups +3 AtlasStone 136 #
700 meter row + 7 pull-ups +3 AtlasStone 136 #
600 meter row + 6 pull-ups +3 AtlasStone 136 #
500 meter row + 5 pull-ups +3 AtlasStone 136 #
400 meter row + 4 pull-ups +3 AtlasStone 136 #
300 meter row + 3 pull-ups +3 AtlasStone 136 #
200 meter row + 2 pull-ups +3 AtlasStone 136 #
100 meter row + 1 pull-ups +3 AtlasStone 136 #

07/09/2022

07/09 WOD:

Continuous running clock
5EMOM
7 KB upright rows + 7 Russian KBS + 7 American KBS
Then: AirDyne/ PWR Cleans 135 #
30/20 - 25/15 - 20/10 - 15/5

07/02/2022

07/02 WOD:

6/30 WOD:
A.) 5 sets 25 reps bench @95 #
B.) bench + K2E + alternating KB curls
40@145 # + 10 K2E + 14 alternating KB curls 2x40 #
20@165 # + 10 K2E + 14 alternating KB curls 2x40 #
15@185 # +10 K2E + 14 alternating KB curls 2x40 #
15@205 # + 10 K2E + 14 alternating KB curls 2x40 #
10@225 # + 10 K2E + 14 alternating KB curls 2x40 #
C.) 4 sets 15 reps BB upright rows 145 #
D.) 4 sets 20 reps (10 each side) lat rows 60 #
E.) 4 sets max reps straight bar lat pull downs

07/02 WOD:
A.) Rogue Slingshot challenge
10AMRAP (max KB sn**ches)
B.) 5 sets max reps KB flies + standing lat rows + seated leg extensions
C.) 4 sets max reps cable tri extensions + KB OH presses

06/28/2022

06/28 WOD:

Running clock
20 AirDyne cals
1 - 10 mins heavy bag round + 1 min rest
2 - 5 mins heavy bag rounds + 1 min rest
10EMOM
8 alternating DB sn**ches 55 #
10EMOM
5 KB upright rows + 5 Russian KBS + 5 American KBS
5EMOM
12 cable tri extensions

06/27/2022

06/27 WOD:

6/25 WOD:

3 miles
Then:
A.) 10EMOM
5 KB upright rows + 5 KBS Russian + 5 KBS American
B.) 5 sets 12 bench + 12 seated leg extensions
C.)) finish w/ 22 mule logs lifts 340 #

6/27 WOD:
Morning Cardio
3 miles
Then:
5 RFT
25 AirDyne cals
25 Air Squats
25 HRPUs

06/23/2022

06/23 WOD:

6.5 mile run

06/22/2022

06/22 WOD:

6/22 WOD:
6 mile run

06/21/2022

06/21 WOD:

6/20 WOD:
2.5 mile run

6/21 WOD:
Running clock
10EMOM
5 KB upright rows + 5 Russian KBS + 5 American KBS
10EMOM
10 alternating KB clean and jerks
10EMOM
10 KB goblet squats
Finish with 6 KB farmers carriers 500 meters

06/20/2022

06/19 WOD:

06/15 WOD:
21E3MOM
1st min 10 back squats 225 # remaining time max meters rower
Then 5 sets max reps seated leg extensions

06/16 WOD:
Running clock throughout:
20EMOM
5 KB upright rows + 5 Russian KBS + 5 American KBS
10EMOM
12 landmine OH presses
5EMOM
30 KB shrugs 55 # / 60 #

06/17 WOD:
Running clock throughout
2 - 10 min heavy bag rounds + 1 min rest
10EMOM
12 tbar lifts heavy
10EMOM
3 AtlasStone 2 shoulders 136 #

6/19 WOD:
1000 meter row
20EMOM
1 squat clean EMOM add weight each round

Finished with 5 rounds AtlasStone 136 #, 200 #, 250+, 340 # mule log, 460 # mule log lifts

06/13/2022

06/13 WOD:

A.) 4 rounds
40 alternating single arm KBS 40 #
20 seated wide grip lat rows
20 decline MB sit-ups 20 # (extended OH)
B.) 5 AtlasStone 136 # + 4 sandbags 200 # + 3 mule logs 340 # + 2 big chief AtlasStones 250+

06/12/2022

06/12 WOD:

Running clock throughout:
10EMOM
5 KB upright rows + 5 Russian KBS + 5 American KBS
5EMOM
10 KB around the world
10EMOM
(Even) 12 Landmine presses
(Odd) 10 KB around the world
6AMRAP
max cals rower

06/09/2022

06/09 WOD:

6/03
A.) 5 sets max reps Decline bench
B.) 5 sets 10 reps each side single arm landmine presses
C.) 5 sets max reps BB shrugs heavy as possible
D.) BB upright rows max reps heavy as possible
E.) 5 sets max reps cable tri press downs

06/06 WOD:
4.25 mile run

06/07 WOD:
5 mile run

06/08 WOD:
A.) Running clock
Pride fighting heavy bag rounds
10 mins heavy bag + 1 min rest
5 mins heavy bag + 1 min rest
5 mins heavy bag + 1 min rest
B.) 5 sets max reps landmine BB OH presses + 5 sets max reps seated leg extensions

06/09 WOD:
5 mile run
Then: 16EMOM
5 KB upright rows + 5 Russian KBS + 5 American KBS 60 #
20 min AtlasStone work approximately 20-25 lifts @136 # and 200 #

06/01/2022

06/01 WOD:

A.) 21AMRAP
20 AirDyne cals
10 alternating KB sn**ches 55 #
20 cals rower
B.) 5 sets 10 reps each arm BB land mine presses

05/31/2022

05/31 WOD:

5/25 WOD:
A.) Running clock
8 heavy bag rounds (3 mins heavy bag + 1 min max AirDyne cals)
B.) 5 sets max reps wide grip seated lat rows (heavy) + KB shrugs 55 #/60 #

5/26 WOD:
5 sets max reps tbar lifts
5 sets max reps seated leg extensions
Running clock
Pride fighting rounds heavy bag
10 mins heavy bag +1 min rest
5 mins heavy bag + 1 min rest
5 mins heavy bag + 1 min rest

5/29 WOD:
4 sets max reps
- incline bench
- Cable tri press downs
- Cable oblique pull downs
- kB Shoulder to OH 2x40 #

5/31 WOD:
Running clock
10 - min heavy bag rounds (2 mins heavy bag + 1 min 20 decline sit-ups + 1 min max AirDyne cals)
5EMOM
5 upright KB rows, 4 Russian swings, 3 American KBS 60 #
5EMOM
3upright KB rows, 3 Russian swings, 3 American KBS 60 #

Address

Spring Hill, TN
37174

Telephone

+16156735894

Website

http://www.leba.org/

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