Goals
- Be able to do a shrimp squat by the end of December
- Get one running workout in a week and improve mile time to under 9 minutes by the end of December
- Get out and do a special activity (swimming, hiking, dancing) at least once per week!
- Get a strict pull up with ONLY the red band by the end of December
Muscular Endurance Tests
Push Ups |
Forearm Plank |
Wall Sit |
Pull Ups |
Side Plank |
3RM TGU |
7/21/21 12 (on bench) |
7/21/21 3:03 |
8/13/21 2:31 |
1/1/22 1 (two blue bands) |
7/21/21 R: 1:20 L: 1:03 |
10/5/22 25# |
2/13/22 11 (on chair) |
2/13/22 3:26 |
1/1/22 3:30 |
4/2/22 3 (one red, one blue) |
1/1/22 L: 1:45 R: 0:59 |
Strength Tests
Squat |
Deadlift |
Clean |
Bench |
10/30/21 3RM: 125# |
10/5/22 3RM: 73# |
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Aerobic Capacity Tests
Mile Run |
500m Row |
5K Row |
800m Run |
5-26-22 11:29 |
1/1/22 1:59.6 |
Value |
9/22/21 4:57 |
9-7-22 10:05 |
Skill & Movement Proficiency Tests
50 Double Unders for Time |
Jackie |
Annie |
Fran |
1/1/22 1:09 |
5-21-22 17:31 |
4/2/22 9:13 |
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Month 11
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MOBILITY
FR Lats Lat Stretch on a Pull Up Bar (pull your body into a C shape with your feet on the floor) LxB Smash Pecs LxB Traps & Rhomboids WARM UP 3 Minute Row 10 PVC Good Mornings 10 PVC Pass Thrus 2 Rounds 10 Easy DB Bicep Curls (3 second count on the way down) 10 Easy DB Arnold Press 10 Easy Ring Rows 10 second Dead Hang |
STRENGTH
6-5-4-3-2 Chin Ups Push Ups Rest 1 minute between sets. “NIRVANA” 2500m Row then… 10-8-6-4-2 Single Arm Sit Ups, R. Single Arm Sit Ups, L. Banded Windmills, R. Banded Windmills, L. Score = total time |
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MOBILITY
FR Quads Wall Quad Stretch FR Glutes Elevated Pigeon FR Adductors Kneeling Adductor Rocks WARM UP 3 Rounds 8 Cal Bike 10 Glute Bridges 12 Slant Board Squats (light weight) then… 30 seconds Bootstrappers 60 seconds Inch Worms 90 seconds Knee Hugs to Samson Stretch |
STRENGTH
E2MOM: 5 Rounds 10 Front Squats 10 Slant Board Goblet Squats “FACE PLANT” 3 Minutes AMRAP DB Deadlifts @ a moderately heavy weight 3 Minutes (80 - # of Deadlifts completed) Cal Bike 2 Minutes AMRAP DB Deadlifts @ a moderately heavy weight 2 Minutes (60 - # of Deadlifts completed) Cal Bike 1 Minute AMRAP DB Deadlifts @ a moderately heavy weight 1 Minute (40 - # of Deadlifts completed) Cal Bike Score = total deadlifts completed You can sub the bike for the rower if you need to! If you do, increase the rep scheme to 100-80-60 (instead of 80-60-40). |
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MOBILITY
Orb Hip Flexors Low Back Smash Supine Windshield Wipers WARM UP Rowling - 3 rounds Every meter over or under = x seconds of Tall Plank 2:00 Lat Foam Roll (1:00R/1:00L) 20 T-Spine Rotations (10R/10L) 20 Foam Roller Dead Bugs (10R/10L) 5 Inch Worms 10 Scorpions 2 Rounds 0:30 Superman 0:30 Hollow Hold 0:30 Rest |
“HIT THE 9 TO 5”
9 Minute AMRAP 20 Cal Row 10 Body Saws (on rower seat) 20 Butterfly Sit Ups 10 Ring Rows 7 Minute AMRAP 15 Cal Row 8 Body Saws 8 Ring Rows 5 Minute AMRAP 10 Cal Row 6 Body Saws 10 Butterfly Sit Ups 6 Ring Rows Score = total rounds + reps |
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MOBILITY
Anterior Tibialis Smash Calf Bone Saw Elevated Banded Ankle Distraction WARM UP 2 Rounds 2:00 Jump Rope (any variation) 3 Inch Worms + Push Up 6 Scorpions 100ft Waiter's Walk (50ft R/50ft L) |
STRENGTH
E3MOM: 6 Rounds 3 Snatch Grip Romanian Deadlift 3 Snatch Grip High Pulls 3 Hang Snatch Rest 30 seconds 3 Hang Snatch Build weight each round "A SEAT IN THE FRONT OF CLASS" 12 Minute AMRAP 40 Double Unders 30 Single Arm DB Hang Snatch 20 Double Unders 10 Single Arm DB Hang Snatch Score = total work time |
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MOBILITY
FR Quads, Glutes Orb Smash Hip Flexors WARM UP 50ft Lateral Band Walks (25ft R / 25ft L) 50ft Monster Walks (25ft Fwd / 25ft Bkwd) 25ft Ankle Hugs into Lateral Lunges 25ft Walking Quad Stretch 25ft Frankenstiens 2 Rounds at increasing weight 8 Double Kettlebell Deadlifts 7 Kettlebell Gunslingers 6 Double Kettlebell Snatch > Double Russian Kettlebell Swing > American Kettlebell Swing (one) > Russian Kettlebell Swing (one) 5 Double Kettlebell Push Press > reduce weight 4 Kettlebell Overhead Reverse Lunges > Front Rack Kettlebell Reverse Lunges > Single (hold in goblet position) Reverse Lunges 3 Kettlebell Front Squats > Goblet Squat 2 Turkish Get Ups (1R/1L) > 4 Half Get Ups (2R/2L) |
“GET INTO IT”
4 Rounds 9 Cal Bike 8 Double Kettlebell Deadlifts 7 Kettlebell Gunslingers 6 Double Kettlebell Snatch > Double Russian Kettlebell Swing > American Kettlebell Swing (one) > Russian Kettlebell Swing (one) 5 Double Kettlebell Push Press > reduce weight 4 KB OH Reverse Lunges > FR KB Reverse Lunges > Single Reverse Lunges 3 Kettlebell Front Squats > Goblet Squat 2 Turkish Get Ups (1R/1L) > 4 Half Get Ups (2R/2L) 1:00 Rest Score = total time (not including the very last minute of rest) |
COACHES NOTES
Today’s workout is called “get into it” because that’s what I want you to be telling yourself between movements here. The goal is to not put down the weights at all. On the same note, try not to cheat yourself by picking too light of weights!!
All of the kettlebell movements are going to be very taxing on your core and arms, so consider those muscle groups the limiting factor when selecting your weight.
Good luck!
Today’s workout is called “get into it” because that’s what I want you to be telling yourself between movements here. The goal is to not put down the weights at all. On the same note, try not to cheat yourself by picking too light of weights!!
All of the kettlebell movements are going to be very taxing on your core and arms, so consider those muscle groups the limiting factor when selecting your weight.
Good luck!
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MOBILITY
Anterior Tibialis Smash Calf Bone Saw Elevated Banded Ankle Distraction WARM UP 1:00 Jump Rope 3 Inch Worms 10 Slant Board Squats 1:00 Jump Rope 5 Bootstrappers 10 Wall Squats 1:00 Row 10 Quad Stretch 10 Goblet Squats 5 Strict Press w/ Light DB's 2 Rounds 15 Double Unders 5 DB Thrusters 2 Devil's Press |
"BELOW THE SURFACE"
6 Rounds EMOM 25 Double Unders AMRAP DB Thrusters then... 2 Rounds 2 Minutes 12 Cal Run (or Row) ((12 Cal Run equates to about 180m Run) AMRAP DB Front Squats 2 Minutes 12 Cal Row AMRAP DB Push Press 2 Minutes 7 Cal Bike (or 25 Double Unders) AMRAP Devils Press Score = reps in AMRAP |
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MOBILITY
FR Quads FR Glutes 90/90 Alternating Hip Stretch LxB Pec Minor LxB Lats against wall WARM UP 3 Rounds 100m Jog R1) 10 Leg Swings 10 Wall Squats R2) 10 Knee Hugs to World's Greatest 10 Goblet Squats R2) 10 Kneeling Adductor Rocks Progression: 3 Deadlift @ 55# 3 High Pulls 3 Power Cleans Rest 3 Power Cleans 3 Front Squats 3 Push Press Rest 3 Clean & Jerks 3 Front Squats |
“WILDLY UNPREDICTABLE"
35 Minute Time Cap 100m Run 10 Front Squats @ 55# 10 Clean & Jerk @ 55# 200m Run 8 Front Squats 8 Clean & Jerk 300m Run 6 Front Squats 6 Clean & Jerk 400m Run 4 Front Squats 4 Clean & Jerk 500m Run 2 Front Squats 2 Clean & Jerk Then... 20 Hanging Knee Raises 0:20 Forearm Plank 30 Butterfly Sit Ups 0:30 Forearm Plank 40 Lemon Squeezes 0:40 Forearm Plank 50 Weighted Bear Hold Toe Touches* *10lb bumper plate on your back 0:50 Forearm Plank 60 Side Plank Knee Raises (30R/30L) 0:60 Side Plank (30R/30L) Score = total time |
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WARM UP
3 Rounds 200m Row 20 Banded Post Rows 20 Glute Bridges (weight optional) 20 Second Dead Hang 1-2 Minutes Dynamic Stretch or Mobility of Choice |
STRENGTH
EMOM: 3 Rounds (12 Minutes) M1: 3 Pull Ups (or) 6 Ring Rows M2: 3 Pendlay Rows 6 Deadlifts (same bar) M3: 3 Chin Ups (or) 6 Ring Rows M4: 0:20 Side Plank (each side) 5K ROW Score = total time |
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MOBILITY
Orb Hip Flexors Orb Hamstrings Wall Quad Stretch WARM UP 3 Rounds 10 Walking Lunges (add weight each round) 10 DB Strict Press (increase weight each round) 10 Second Side Plank (on each side) R1) 10 Scorpions R2) 5 Inch Worms R3) World's Greatest |
“RED LIGHT, GREEN LIGHT”
Complete* 100 DB Walking Lunges (R + L = 1) @ 20# 100 DB Push Press @ 20# 100 Side Plank Knee Raises (each side) *Every 2 minutes stop what you're doing and complete 20 Butterfly Sit Ups Score = total time |
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MOBILITY
FR Adductors Orb Hip Flexors WARM UP Foundations 2 Rounds 10 Single Leg Box Squats (5R/5L) 10 Tempo Lateral Lunges (5R/5L) 5 Eccentric Push Ups R1) 10 PVC Good Mornings & 10 PVC Pass Thrus R2) 2:00 Pigeon (each side) |
“ACED”
EMOM: 4 Rounds M1: Kettlebell Hang Clean to Lateral Lunge (30R/30L) M2: Lateral Burpees over the Kettlebell M3: Kettlebell Push Up to Drag Thru M4: Max Distance Bear Crawl M5: Rest Score = total reps (1 rep for every 25ft bear crawled) |
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MOBILITY PRESCRIPTION
FR Hamstrings, Lats WARM UP EMOM Barefoot Single Leg RDL, R. Focus on squeezing your arch. Barefoot Single Leg RDL, L. Plank Marches Scorpions Barefoot Single Leg RDL, R. Focus on squeezing your arch. Barefoot Single Leg RDL, L. Plank Marches T-Spine Rotations (0:30R/0:30L) |
"STRENGTHFULLY DONE"
Pyramid Set 15, 13, 11, 9, 7, 7, 9, 11, 13, 15 Deadlift @ 55% GHD Extensions Superset with 30 second side plank on each side. |
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MOBILITY
Orb Hip Flexors Low Back Smash Supine Windshield Wipers WARM UP Rowling - 3 rounds Every meter over or under = 1 Eccentric Push Up 2:00 Lat Foam Roll (1:00R/1:00L) 20 T-Spine Rotations (10R/10L) 20 Foam Roller Dead Bugs (10R/10L) 5 Inch Worms + Bootstrapper (at the top) 10 Knee Hugs to the World's Greatest (5R/5L) 2 Rounds 0:20 Superman 0:20 Hollow Hold 0:20 Wall Squats |
"DIRECTIONAL RHYTHM"
4 Rounds 200m Row 4 Ring Dips (or) Heavy Bench Press 6 DB Thrusters @ 20 - 25# 2:00 Rest 3 Rounds 200m Row 4 Ring Dips (or) Heavy Bench Press 6 DB Thrusters @ 20 - 25# 2:00 Rest 2 Rounds 200m Row 4 Ring Dips (or) Heavy Bench Press 6 DB Thrusters @ 20 - 25# 1:00 Rest 1 Round 200m Row 4 Ring Dips (or) Heavy Bench Press 6 DB Thrusters @ 20 - 25# Score = total time |
