Write 3 new goals, we'll keep #4!
Goals
- CHECK!! Build the mental strength to push in workouts while training alone and regain momentum with training consistency.
- CHECK!! Build overall physical strength, specifically upper-body strength and posterior strength and stability to help reduce - and even eliminate - pain in injured knee.
- CHECK!! Be able to squat pain free.
- We'll keep this one ;) Be able to do 1 Strict Pull Up and 1 Strict Push Up.
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 |
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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# |
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Aerobic Capacity Tests
Mile Run |
500m Row |
0:20 Bike Sprint |
800m Run |
1/1/22 1:59.6 |
Value |
9/22/21 4:57 |
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Skill & Movement Proficiency Tests
50 Double Unders for Time |
Jackie |
Annie |
Fran |
1/1/22 1:09 |
Value |
4/2/22 9:13 |
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Month 8
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MOBILITY PRESCRIPTION
Lower Body Mobility Vitamins 2:00 Hip Flexor Smash 2:00 Wall Quad Stretch 2:00 Hamstring Roll 10 Good Mornings Get back to basics and getting that knee feeling good again! WARM UP 3 Rounds Rowling, 200m Every rep over/under = 1 Burpee, and complete the following between: 1 Round 0:30 Iso Lunge Hold, R.* 0:30 Iso Lunge Hold, L. * 7 Slant Board Squats @ 4:0:2:0 14 Single Leg Squats (4" or greater, note height used) (7R/7L) 1 Round 5 MB Deadlift 5 MB High Pulls 5 MB Front Squats 5 MB Cleans 5 MB Slams 5 Bench Press 10 PVC Pass Thrus 10 Ankle Hugs to Lateral Lunges 5 Inch Worms |
STRENGTH
E2:30MOM: 5 Rounds 5 Bench Press @ 67-70% >5 Hand Release Push Ups >16 Iso Lunge Horizontal Press (8R/8L) “WE RAN OUT OF TOILET PAPER” Survival: E3MOM 250m Row + 1 Rep per Round 3 Med Ball Clean @ 20# 3 Med Ball Slams 3 Box Jumps @ 20" 3 Burpee Box Jump Overs Score = total rounds lasted + reps |
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MOBILITY PRESCRIPTION
Hamstring Smash with Mobility Ball Lat Smash with Mobility Ball or LxB Pec Smash with Mobility Ball or LxB WARM UP 5 Rounds 50 Jump Rope* *change up footwork each round R1) 5 Inch Worms R2) 10 PVC Good Mornings R3) 10 PVC Deadlifts, 3 second pause at bottom, all muscles under tension R4) 10 PVC Pass Thrus R5) 10 World’s Greatest (5R/5L) 1 Round 20 Band Walks, R 20 Band Walks, L 20 Monster Walks, F 20 Monster Walk, B 20 Banded Glute Bridges 20 Single Leg Box Squats (10R/10L) 10 Wall Press Single Leg RDL (5R/5L)* *watch video at 1:30 10 Half Get Ups (5R/5L) Warm Up Deadlift |
TESTING
3RM Turkish Get Up (weight must be achieved on both sides) STRENGTH E3MOM: 5 Rounds 5 Deadlifts @ 67-70% >10 Wall Press Single Leg RDL (5R/5L) 10 - 15# “I’ll SWITCH TO HAM” 6 Minute AMRAP 25 Double Unders 2 Turkish Get Ups (1R/1L) 6 Minute AMRAP 1 Turkish Get Up (to standing) 5 Single Arm Push Press 10 SA Front Rack Box Step Ups 5 Single Arm Push Press 1 Turkish Get Down (to laying) Switch arms every round. Score = total rounds and reps |
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MOBILITY PRESCRIPTION
Lower Body Mobility Vitamins 2:00 Hip Flexor Smash 2:00 Wall Quad Stretch 2:00 Hamstring Roll 2 Rounds 20 TKE's (Terminal Knee Extension) (10R/10L) Progression 1 or 2. WARM UP 400m Row 2 Rounds 0:40 Iso Lunge Hold, R 0:40 Iso Lunge Hold, L 0:20 Reverse Grip Deadhang 0:20 Hollow Hold 0:40 Glute Bridges 0:40 Superman Hold 1 Round 10 Frankensteins 10 Scoops 10 Quad Stretch 10 Ankle Hugs to Lateral Lunge |
STRENGTH
E1:30MOM: 6 Rounds 5 Strict Chin Ups “ADIOS MÚSCULOS” 30 Minutes 400m Row 10 DB Front Rack Walking Lunges (R + L = 1) 10 Single Arm Sit Ups, R 10 Single Arm Sit Ups, L 10 DB Renegade Rows (R + L = 1) Score = total rounds + reps |
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MOBILITY PRESCRIPTION
Foam Roll Quads Foam Roll Adductors Foam Roll Glutes Wall Quad Stretch Elevated Contract/Relax Pigeon WARM UP 3 Rounds 0:30 Jump Rope 15 GHD Extensions (or) Feet Elevated Glute Bridges 0:20 Hollow Hold 10 Kettlebell Windmills (5R/5L) 10 PVC Pass Thrus 5 DB Cuban Press 10 PVC Overhead Squats 1 Round 3 Snatch Grip Deadlift 3 Snatch Grip High Pulls 3 Power Snatch 3 Overhead Squats |
STRENGTH
E2MOM: 8 Rounds* *use the first three rounds as warm up 1 Power Snatch 2 Overhead Squats @ 3:0:0:0 “YUM, YUM, NOM, NOM, TOOT, TOOT, POOP” 75 Double Unders 50 Cal Row 25 Mountain Climbers (R + L = 1) 5 Rounds 5 Hang Snatch @ 55# 5 Overhead Squats 25 Mountain Climbers 50 Cal Row 75 Double Unders Score = total time |
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MOBILITY PRESCRIPTION
Foam Roll Calves Foam Roll Quads Foam Roll Glutes 3:00 Pigeon (1:30R/1:30L) 10 90/90 Alternating Hip Stretch WARM UP 0:30 Jump Rope A-Marches B-Marches A-Skips B-Skips 0:30 Jump Rope 5 Inch Worms 10 Knee Hugs to World's Greatest 10 Quad Stretch 100m Run 100m Jog 200m Run 200m Jog 10 Unbroken Double Unders |
TESTING
50 Double Unders for Time Score = time Timed Mile Score = time |
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Lower Body Mobility Vitamins
2:00 Hip Flexor Smash 2:00 Quad Foam Roll 2:00 Wall Quad Stretch 2 Rounds 20 TKE's (Terminal Knee Extension) (10R/10L) Progression 1 or 2. WARM UP 250m Row 10 Wall Squats 10 Kneeling Adductor Rocks (each side) 10 Bootstrappers 250m Row 10 Wall Press Single Leg RDL (5R/5L) 10 Shinboxes 10 Goblet Squats 10 Ring Rows 250m Row 10 Forearm Scap Push Ups 10 Thrusters @ 35# 4-5 Unbroken Banded Pull Ups |
"JACKIE"
1,000m Row 50 Thrusters @ 35# 30 Pull Ups* Score = time *Don't do kipping pull ups today, use a band where you can get 4-5 pull ups unbroken in one set |
Month 7
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MOBILITY PRESCRIPTION
Overhead Press Prep WARM UP 2 Rounds 1:00 Jump Rope *Jump Rope Variations 3 Inch Worms + Push Up 10 Feet Elevated Glute Bridges 5 Bootstrappers 10 Wall Squats 2 Rounds 20 Double Unders 10 DB Goblet Squats 10 Light DB Strict Press 4 Light Half Get Ups (2R/2L) Start building up strict press weight, use the first round in the EMOM as your final warm up weight for both the barbell and DB or KB (whatever you’re using for the Half Get Ups). |
STRENGTH
E2:30MOM: 5 Rounds 6 Tempo Strict Press @ 3:0:x:0 Lower down 3 seconds and press up as quickly as you can after tapping shoulders. >14 Half Get Ups (7R/7L) @ 3RM TGU weight (-5# if too heavy) "SPRING BREAK UP" 0:00 - 10:00 Jump Rope* *EMOM: 10 Double Unders For every mistake complete: 5 DB Push Press 10:00 - 15:00 20 Double Unders 5 DB Thrusters 15:00 - 20:00 0:30 Side Plank 5 DB Thrusters Score = no score! Just sweat and have fun ;) |
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MOBILITY PRESCRIPTION
LxB Pec Smash LxB Trap Smash WARM UP 250m Run @ 50% 7ea Rotator Cuff Alphabet 10 PVC Pass Thrus 10 Shoulder Taps 250m Run @ 75% 10 PVC Good Mornings 10 Forearm Scap Push Ups 2 Rounds 5 DB Strict Press 20 Banded Post Rows 20 Feet Elevated Glute Bridges (FEGB) 5 Box Jumps |
“FATAL ATTRACTION”
2,000m Run for Time Rest 3:00 7 Minute Time Cap 12, 10, 8, 6, 4, 2 Kettlebell Swings @ 35# Burpee Box Jumps @ 20” Score = Run Time + Part II Time (record in comments) CORE SUCCESS-ORRY EMOM: 8 Rounds (8 minutes total) M1: 0:30 Hollow Hold M2: AMRAP Lemon Squeezes |
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MOBILITY PRESCRIPTION
FR Calves FR Hamstrings 3 Way Banded Lower Body Stretch WARM UP 0:30 Jump Rope 10 Unbroken Double Unders 0:30 Jump Rope 10 Reverse Drop Lunges 4 Inch Worms 0:20 Jump Rope 20 Unbroken Double Unders 0:20 Jump Rope 10 Leg Swings 0:10 Jump Rope 30 Unbroken Double Unders 0:10 Jump Rope |
TESTING
Strict Pull Ups Compare to 1/1/22 of 1 using two blue bands. "SMOOTH CRIMINAL" Annie 50, 40, 30, 20, 10 Double Unders Butterfly Sit Ups Rest 3:00 4 Rounds for Time 250m Row 5 Lateral Burpees Over the Rower 10 Unbroken Toes to Bar 15 Heavy Russian KB Swings Part I Score = time for Annie Part II Score = time |
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MOBILITY PRESCRIPTION
Glute Foam Roll Elevated Contract Relax Pigeon Quad Foam Roll Wall Quad (Couch) Stretch WARM UP 10 Reverse Drop Lunges 10 GHD Extensions 4 Inch Worms 10 KB Goblet Walking Lunges @ (one) 35# 8 Half Get Ups (4R/4L) 10 GHD Extensions 8 90/90 Alternating Hip Stretch 10 KB Front Rack Walking Lunges @ 35# 10 KB Touch & Go Deadlifts @ 35# 2 Turkish Get Ups (1R/1L) |
TESTING
3RM Turkish Get Up (has to be able to be done on BOTH sides) “WE DON’T PLAY” In 8 Minutes 30-20-10 KB Front Rack Walking Lunges @ 25# KB Touch and Go Deadlifts @ 25# (two deadlifts) *Between rounds, complete a 100ft Contralateral Carry In 6 Minutes 4-3-2-1 Physioball Pikes Turkish Get Ups (total) @ ~75% of 3RM weight Score = total reps completed before time caps |
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MOBILITY PRESCRIPTION
Overhead Press Prep WARM UP 3:00 Bike 7ea Rotator Cuff Alphabet 10 Band Y’s 5 DB Cuban Press 10 PVC Pass Thrus 2 Rounds 1 Ring Dip 3 Burpee Box Step Ups 6 Empty BB Strict Press 9 Double Unders |
STRENGTH
E2:30MOM: 6 Rounds DB Pause Strict Press* “THE BAD GUY” 4 Rounds 2:00 Work 200m Run 5 Dips 5 Burpee Box Jump Overs (you can use a bench) AMRAP Double Unders 2:00 Rest Then… Accumulate 3:00 of Forearm Plank* *every break = 15 Unbroken Double Unders Score = double Unders (from Part I) - double unders (from part II) |
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MOBILITY PRESCRIPTION
Kettlebell Hip Flexor Release 10 Reverse Drop Lunges WARM UP 250m Row @ 50% 0:20 Deadhang 10 Light Kettlebell Swings 5 Inch Worms 250m Row @ 75% 5 Light Banded Pull Ups 10 Band Y’s 10 Moderate Kettlebell Swings 250m Row @ 100% 5 Deadlifts @ 55# 5 Deadlifts @ 70# 5 Deadlifts @ 85# |
STRENGTH
E2MOM: 5 Rounds 10 Pause RFESS @ 3:3:x:0 (5R/5L) >10 Split Lunges* *if this bothers your knee at all, just do 10 split lunges in place, 5 on each side. “I FEEL IT IN MY VEINS” 5 Minute AMRAP 3 Strict Pull Ups 12 Kettlebell Swings 5 Minute AMRAP Max Cal Row 5 Minute AMRAP 3 Renegade Mountain Climbers (2 Rows + 6 MTC = 1) 12 Deadlifts @ 85# 5 Minute AMRAP Max Cal Row Score = total reps |
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Do this workout at CFNX - switch it with day 3!
MOBILITY PRESCRIPTION Kettlebell Psoas Release FR Quads FR Adductors FR Glutes WARM UP 10 Cal Bike 5 Wall Squats 10 Knee Hugs to World’s Greatest 10 Quad Stretch 10 Kneeling Adductor Rocks Barbell Complex 3 Rounds @ increasing weight 1 RDL or Deadlift 1 High Pull 1 Clean 1 Front Squat 1 Squat Clean |
STRENGTH
E1:30MOM: 7 Rounds 5 Pause Squat Cleans @ 0:2:0:0 (pause at the bottom of the squat, make sure you aren't losing tension at the bottom, we want solid catches and no bottoming out or bouncing at the bottom!) Increase weight each round. Use the first two sets as warm ups. "HOLD ON" 5-4-3-2-1 Power Cleans @ 75# Front Squats Hang Cleans Front Rack Reverse Lunge, R. Front Rack Reverse Lunge, L. *Every time the bar gets set down = 10 Cal Bike Then… 100 Wall Balls* Every time the ball gets set down = 10 Cal Bike *if the toss on the wall ball is painful, modify to 20# DB front squats. If holding the DB's is painful, modify to empty barbell back squats Score = total time |
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Get outside on a nice day this week!!
MOBILITY PRESCRIPTION Running & Jumping Prep WARM UP 200m Jog Running Warm Up 200m Run |
"LADDERS"
600m Run Jog 1:30 300m Run Jog 1:30 150m Run Jog 0:45 150m Run Jog 0:45 300m Run Jog 1:30 600m Run Record times for each interval. |
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MOBILITY PRESCRIPTION
Shoulder Vitamins Kelly Starrett Series 40 Bridged Trap & Rhomboid Smash (20R/20L) 40 Horizontal Banded Serratus Activation (20R/20L) 5 Breaths Single Arm Supported Hang, R. 5 Breaths Single Arm Supported Hang, L. WARM UP 15 Cal Row 10 Foam Roller Wall Slides 10 Wall Slides 10 Band Y's 10 Forearm Scap Push Ups 15 Cal Bike 10 Shoulder Taps 0:60 Glute Bridges 0:30 Side Plank, R. 0:30 Side Plank, L. |
STRENGTH
EMOM: 6 Rounds 4, 4, 3, 3, 2, 2 Strict Eccentric Push Ups @ 3:0:0:0 Lower down on your push ups for 3 seconds. Reps drop every two rounds. “MENTAL ARMOR” 30 Minute Time Cap Accumulate 150 Bridged Floor Presses @ 35#* *sets must be unbroken (recognize the guy in the video? haha!) 15 Cal Penalty Row Accumulate 300 Hanging Knee Raises* *sets must be unbroken 10 Cal Penalty Bike Score = total reps accumulated or time finished in COACHES NOTES This workout reads as: start with as many bridged floor presses as you can (no resting at the bottom), as soon as you can't complete another rep, you must row 15 cals. Then move to the hanging knee raises and get as many as you can, as soon as you need to drop, you must do a 10 cal penalty bike. Continue this in AMRAP fashion until all of the reps are gone or you reach the 30 minute cap. |
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MOBILITY PRESCRIPTION
LxB Rhomboid Smash on the Wall Kettlebell Psoas Release WARM UP 1 Minute Jump Rope 5 Deck Squats 10 Walking Quad Stretch 10 Knee Hugs to World's Greatest 1 Minute Jump Rope 5 Deck Squats 20 Band Walks 20 Monster Walks 10 90/90 Alternating Hip Stretch 10 Kettlebell Swings 10 Alternating Box Step Ups |
“THWANE”
4 Rounds 2:00 Work 50 Double Unders AMRAP KB Swings 1 Minute Rest 2:00 Work 20 Deck Squats AMRAP Alternating Box Step Ups @ 20” 1 Minute Rest Score = KB Swings + Step Ups |
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MOBILITY PRESCRIPTION
Kettlebell Psoas Release FR Quads FR Adductors FR Glutes WARM UP 10 Cal Row 5 Wall Squats 10 Knee Hugs to World’s Greatest 10 Quad Stretch 10 Kneeling Adductor Rocks Potentiation Warm Up 20 Light Bicep Curls 20 Air Squats 20 Banded Palloff Presses, R. 20 Banded Palloff Presses, L. |
STRENGTH
EMOM: 6 Rounds 3, 3, 2, 2, 1, 1 Strict Chin Up Negatives @ 3:0:0:0 "COLLECTION DAY" 1:00 Max Cal Row 0:15 Rest 1:00 DB Front Squats 0:30 Rest 2:00 Max Cal Row 0:15 Rest 2:00 DB Front Squats 0:45 Rest 3:00 Max Cal Row 0:15 Rest 3:00 Wall Sit* *every break = 5 DB Front Squats 1:00 Rest 3:00 Max Cal Row 0:15 Rest 3:00 Side Plank* *every break = 5 Shoulder Taps (R + L = 1) 0:45 Rest 2:00 Max Cal Row 2:00 Banded Palloff Presses 0:30 Rest 1:00 Max Cal Row 0:15 Rest 1:00 Banded Palloff Presses Score = (cals + squats + presses) - penalty reps |
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MOBILITY PRESCRIPTION
FR Quads Wall Quad Stretch FR Glutes Elevated Contract/Relax Pigeon WARM UP 10 Alternating Step Ups (or) 10 DB Deadlifts 5 Wall Squats 10 Kneeling Adductor Rocks 1:00 90/90 Alternating Hip Stretch 10 Alternating Step Ups (or) 10 DB Deadlifts 5 Wall Squats 10 Bootstrappers 1:00 KB Squat Hold 10 Kettlebell Swings 10 Walking Quad Stretch 10 Ankle Hugs to Lateral Lunges |
STRENGTH
E2MOM: 5 Rounds 6 Deadlifts @ 75% 1RM >12 GHD Extensions "NO IFS, ANDS, OR BUTTS ABOUT IT REMIXED" For Time 5 Push Ups 10 DB Alternating Box Step Ups @ 30# 80 DB Split Squats (40R/40L) 10 DB Alternating Box Step Ups 5 Push Ups 1 Minute Rest 10 DB Push Press 20 DB Deadlifts 40 Russian Kettlebell Swings 20 DB Deadlifts 10 DB Push Press Score = time |
