“We will chase perfection, and we will chase it relentlessly. Knowing all the while, that we can never attain it. But along the way, we will catch excellence.” - Vince Lombardi
January Goals
1. Have a better sleep routine:
- Be in bed without phone at 10:30pm, asleep by 11:00pm.
- Be up at 7:30am without hitting the snooze. Every time I hit snooze I'll give my mom $1 to put into a jar.
- No more naps unless absolutely, 911 necessary. And if you take a nap, no longer than 20 minutes.
2. Cleaner meals:
- Less junk food
- Get family on board as well
3. Get stronger!
- Get 3 Strict Chin Ups within the next month.
- Get baseline numbers for Squat, Deadlift, and Clean.
- Get 1RM Bench to 135#.
- Be in bed without phone at 10:30pm, asleep by 11:00pm.
- Be up at 7:30am without hitting the snooze. Every time I hit snooze I'll give my mom $1 to put into a jar.
- No more naps unless absolutely, 911 necessary. And if you take a nap, no longer than 20 minutes.
2. Cleaner meals:
- Less junk food
- Get family on board as well
3. Get stronger!
- Get 3 Strict Chin Ups within the next month.
- Get baseline numbers for Squat, Deadlift, and Clean.
- Get 1RM Bench to 135#.
Muscular Endurance Tests
Push Ups |
Forearm Plank |
Wall Sit |
Chin Ups |
Side Plank |
Take Your Med Ball |
12-15-20 28 (modified) |
12-6-20 2:03 |
12-6-20 3:40 |
12-6-20 10 (green band) |
12-6-20 R: 1:07 L: 1:11 |
12-26-20 7:17 |
1-5-21 21 (strict) *PR! |
1-5-21 1:30 |
1-5-21 7 (purple band) |
1-5-21 R: 1:13 L: 1:20 *PR! |
Strength Tests
Front Squat |
Deadlift |
Clean |
Bench |
1-5-21 1RM = 175# |
12-6-20 1RM: 105# |
||
1-14-21 1RM: 115# |
Anerobic & Aerobic Capacity Tests
Mile Run |
1,000m Row |
0:20 Max Effort Bike or Row |
0.5 Mile Bike |
12-26-20 4:39 |
12-15-20 5.1 Cal |
12-15-20 1:15 |
|
Skill & Movement Proficiency Tests
Vertical Jump |
SL Balance (Bosu) |
Single Leg Agility |
Benchmark WOD A |
Benchmark WOD B |
Benchmark WOD C |
Value |
12-6-20 R: 2:00 (cut off) L: 2:00 (cut off) |
12-6-20 R (clockwise): 23 L (counter-cwise): 22 |
1-8-21 9 + 10 |
||
Benchmark WOD A20 Minute AMRAP
3 Squat Cleans @ 85# 7 Wall Balls 11 Cal Row |
Benchmark WOD B |
Benchmark WOD C |
This Month |
Warm Up
3:00 Row
10 RDL's
5 Inch Worms
10 SL RDL's
10 Leg Swings
10 Kettlebell Swings
0:30 Kettlebell Squat Hold
10 World's Greatest
5 Deadlift @ 65#
5 Hang Cleans @ 65#
5 Power Cleans @ 65#
Strength
Power Cleans 6 x 3
>Depth Drop + Jump 6 x 3 @ 24"
>Single Arm Kettlebell Swings 6 x 6 each
Met Con
10 Rounds - 0:30 of work, 0:30 rest
5 Deadlifts @ 125#
Max Burpee Box Jumps
Total = 26
3:00 Row
10 RDL's
5 Inch Worms
10 SL RDL's
10 Leg Swings
10 Kettlebell Swings
0:30 Kettlebell Squat Hold
10 World's Greatest
5 Deadlift @ 65#
5 Hang Cleans @ 65#
5 Power Cleans @ 65#
Strength
Power Cleans 6 x 3
>Depth Drop + Jump 6 x 3 @ 24"
>Single Arm Kettlebell Swings 6 x 6 each
Met Con
10 Rounds - 0:30 of work, 0:30 rest
5 Deadlifts @ 125#
Max Burpee Box Jumps
Total = 26
Warm Up
Part A.
1:00 Jump Rope
1:00 Calves Roll
1:00 Anterior Tibialis Theragun
5 Inch Worms
1:00 Jump Rope
10 PVC Good Mornings
Part B.
1:00 Pec Smash
10 PVC Pass Throughs
20 Hip to Face Pulls
10 Forearm Scap Push Ups
10 Double Unders
Strength
1-3RM Bench Press = 115# 1RM
>Kneeling Med Ball Overhead Pass 3 x 6
Workout
7 Minute AMRAP
25 Double Unders
10 Push Ups
10 Weighted Skater Hops
10 Med Ball Slams
1 Minute Rest
5 Minute AMRAP
8 Side Plank + Knee Raises
6 Med Ball Russian Twists (R + L = 1)
4 Med Ball V Ups
2 Med Ball BFSU
Part A.
1:00 Jump Rope
1:00 Calves Roll
1:00 Anterior Tibialis Theragun
5 Inch Worms
1:00 Jump Rope
10 PVC Good Mornings
Part B.
1:00 Pec Smash
10 PVC Pass Throughs
20 Hip to Face Pulls
10 Forearm Scap Push Ups
10 Double Unders
Strength
1-3RM Bench Press = 115# 1RM
>Kneeling Med Ball Overhead Pass 3 x 6
Workout
7 Minute AMRAP
25 Double Unders
10 Push Ups
10 Weighted Skater Hops
10 Med Ball Slams
1 Minute Rest
5 Minute AMRAP
8 Side Plank + Knee Raises
6 Med Ball Russian Twists (R + L = 1)
4 Med Ball V Ups
2 Med Ball BFSU
Warm Up
Part A.
~2:00 Foot Care
~1:00 Calves Roll
~1:00 Hamstring Roll
4 Inch Worms
4 x 0:20 Dot Drills
8 Swing & Sticks to Lateral Bound & Hold
10 Quad Stretch
10 Ankle Hugs to Lateral Lunges
Part B.
Barbell Complex 1 x 7 each
- RDL's
- Bent Rows
- Hang Cleans
- Front Squats
- Push Press
- Back Squats
5 Box Jumps
Workout
8 Sets
1 Squat Clean @ ascending weight (start: 75#; end: 125#)
1 Vertical + Lateral Plyo Drill
5 ea Single Leg FEGB
1 Strict Pull Up
5 Ring Rows
D + B Contralateral Carry @ 30#
Part A.
~2:00 Foot Care
~1:00 Calves Roll
~1:00 Hamstring Roll
4 Inch Worms
4 x 0:20 Dot Drills
8 Swing & Sticks to Lateral Bound & Hold
10 Quad Stretch
10 Ankle Hugs to Lateral Lunges
Part B.
Barbell Complex 1 x 7 each
- RDL's
- Bent Rows
- Hang Cleans
- Front Squats
- Push Press
- Back Squats
5 Box Jumps
Workout
8 Sets
1 Squat Clean @ ascending weight (start: 75#; end: 125#)
1 Vertical + Lateral Plyo Drill
5 ea Single Leg FEGB
1 Strict Pull Up
5 Ring Rows
D + B Contralateral Carry @ 30#
Warm Up
1:00 Jump Rope
10 Single Leg FEGB
2:00 Banded Hamstring Dynamic Stretch
1:00 Jump Rope
10 KB Single Leg RDL's
10 90/90 Alternating Hip Stretch
Testing
Single Leg Agility
R:
L:
1-3RM Trap Bar Deadlift
Workout
8 Rounds
10 Modified Pistols (each leg)
0:20 Dot Drill
4 Rounds
Lateral Box Step Up
0:20 Lateral Plate Jumps
8 Rounds
5 V Ups
5 Body Raises
20 Side Plank Knee Raises (10R/10L)
1:00 Jump Rope
10 Single Leg FEGB
2:00 Banded Hamstring Dynamic Stretch
1:00 Jump Rope
10 KB Single Leg RDL's
10 90/90 Alternating Hip Stretch
Testing
Single Leg Agility
R:
L:
1-3RM Trap Bar Deadlift
Workout
8 Rounds
10 Modified Pistols (each leg)
0:20 Dot Drill
4 Rounds
Lateral Box Step Up
0:20 Lateral Plate Jumps
8 Rounds
5 V Ups
5 Body Raises
20 Side Plank Knee Raises (10R/10L)
Warm Up
Part A.
3:00 Bike
1:00 Calf Roll
1:00 Hamstring Roll
1:00 Quad Roll
40 Band Walks + Monster Walks
5 Inch Worms
10 World's Greatest
10 Leg Swings (each side)
Part B.
5 Minutes Agility Ladder
Part C.
10 Romanian Deadlift @ 35#
10 Med Ball Cleans
8 Romanian Deadlift @ 75#
8 Single Arm Alternating Kettlebell Swings
Workout
E2MOM
3 Hang Cleans @ 85#
3 Bar Facing Burpees
6 Deadlifts @ 85#
6 Lateral Bar Hop Overs (R + L = 1)
12 Butterfly Sit Ups
Part A.
3:00 Bike
1:00 Calf Roll
1:00 Hamstring Roll
1:00 Quad Roll
40 Band Walks + Monster Walks
5 Inch Worms
10 World's Greatest
10 Leg Swings (each side)
Part B.
5 Minutes Agility Ladder
Part C.
10 Romanian Deadlift @ 35#
10 Med Ball Cleans
8 Romanian Deadlift @ 75#
8 Single Arm Alternating Kettlebell Swings
Workout
E2MOM
3 Hang Cleans @ 85#
3 Bar Facing Burpees
6 Deadlifts @ 85#
6 Lateral Bar Hop Overs (R + L = 1)
12 Butterfly Sit Ups
Warm Up
Part A.
P1: 2:00 Row
P2: 2:00 Bike
Then switch.
Part B. Foam Roll ~1:00 each
- Lats
- T-Spine
- T-Spine Sit Ups
- Quads
Part C.
Band Walks & Monster Walks
20 Feet Elevated Glute Bridges
10 Leg Swings
10 Quad Stretch
10 Knee Hugs to Samson Stretch
0:15 Hollow Hold
Testing
Take Your Medicine Ball
1,000m Row Time Trial
Workout: 3 Rounds for Time
P1: 500m Row
P2: AMRAP
5 Push Ups
10 Ring Rows
0:20 Hold on Rings
Part A.
P1: 2:00 Row
P2: 2:00 Bike
Then switch.
Part B. Foam Roll ~1:00 each
- Lats
- T-Spine
- T-Spine Sit Ups
- Quads
Part C.
Band Walks & Monster Walks
20 Feet Elevated Glute Bridges
10 Leg Swings
10 Quad Stretch
10 Knee Hugs to Samson Stretch
0:15 Hollow Hold
Testing
Take Your Medicine Ball
1,000m Row Time Trial
Workout: 3 Rounds for Time
P1: 500m Row
P2: AMRAP
5 Push Ups
10 Ring Rows
0:20 Hold on Rings
Warm Up
Ladder Drills
Band Work
Dynamic Stretches
- 10 Leg Swings
- 10 Quad Stretch
- 10 Knee Hugs to Samson Stretch
10 Romanian Deadlifts @ 55#
10 Inverted Barbell Rows
Strength
Romanian Deadlift 4 x 8
>Swing, Stick, Jump 4 x 5
a. two sets bilateral
b. two sets unilateral
>Banded Kettlebell Swings 4 x 8
>Single Leg Feet Elevated Glute Bridges 4 x 12 each
>Banded Chin Ups (cluster) 4 x 5, 3, 1
>Overhead Plate Sit Ups @ 25# 4 x 12
Conditioning: 6 Sets
10 Cal Bike
2 Ladder Drills
Rest 0:45
Ladder Drills
Band Work
Dynamic Stretches
- 10 Leg Swings
- 10 Quad Stretch
- 10 Knee Hugs to Samson Stretch
10 Romanian Deadlifts @ 55#
10 Inverted Barbell Rows
Strength
Romanian Deadlift 4 x 8
>Swing, Stick, Jump 4 x 5
a. two sets bilateral
b. two sets unilateral
>Banded Kettlebell Swings 4 x 8
>Single Leg Feet Elevated Glute Bridges 4 x 12 each
>Banded Chin Ups (cluster) 4 x 5, 3, 1
>Overhead Plate Sit Ups @ 25# 4 x 12
Conditioning: 6 Sets
10 Cal Bike
2 Ladder Drills
Rest 0:45
Warm Up
3:00 Row
10 Shoulder Taps
5 Inch Worms
10 Air Squats
10 Leg Swings
10 Goblet Squats
10 World's Greatest
7 (each) Rotator Cuff Alphabet
7 (each) Barbell Complex
10 PVC Pass Throughs
Retest
- Chin Ups
- Push Ups
- Forearm Plank
- Side Plank
Test
1-3RM Squat
3:00 Row
10 Shoulder Taps
5 Inch Worms
10 Air Squats
10 Leg Swings
10 Goblet Squats
10 World's Greatest
7 (each) Rotator Cuff Alphabet
7 (each) Barbell Complex
10 PVC Pass Throughs
Retest
- Chin Ups
- Push Ups
- Forearm Plank
- Side Plank
Test
1-3RM Squat
Warm Up
Part A.
3:00 Row
5 Inch Worms
Barbell Complex (7 of each)
- Romainan Deadlifts
- Bent Row
- Hang Cleans
- Front Squat
- Push Press
- Back Squat
Part B. 3 Sets
2 Push Ups
10 Straight Arm Plank Marches
Dynamic Stretch
- Triangles
- World's Greatest
- Quad Stretch
Test
1RM Bench Press
Benchmark A
20 Minute AMRAP
3 Squat Cleans @ 85#
7 Wall Balls
11 Cal Row
Part A.
3:00 Row
5 Inch Worms
Barbell Complex (7 of each)
- Romainan Deadlifts
- Bent Row
- Hang Cleans
- Front Squat
- Push Press
- Back Squat
Part B. 3 Sets
2 Push Ups
10 Straight Arm Plank Marches
Dynamic Stretch
- Triangles
- World's Greatest
- Quad Stretch
Test
1RM Bench Press
Benchmark A
20 Minute AMRAP
3 Squat Cleans @ 85#
7 Wall Balls
11 Cal Row
Warm Up
1:00 Jump Rope
5 Inch Worms
10 World's Greatest
1:00 Jump Rope
30 Band Walks (15R/15L)
30 Monster Walks (15 Forwards/15 Backwards)
10 Banded Glute Bridges
1:00 Jump Rope
10 90/90 Alternating Hip Stretch
Testing
a. Single Leg Stability (balance for max time on a bosu)
- Right Leg
- Left Leg
b. Single Leg Agility (complete as many quadrant hops as possible in 0:30)
- Right Leg
- Left Leg
c. Muscular Endurance
- Max Forearm Plank
- Max Time Wall Sit
- Max Time Side Plank, right
- Max Time Side Plank, left
Strength
Split Squats 4 x 5 each
>Box Jump w/ Single Leg Landing 4 x 5 each
>Reverse Slider Lunges 4 x 7 each
>Feet Elevated Glute Bridges 4 x 20
>Shoulder Taps 4 x 14
1:00 Jump Rope
5 Inch Worms
10 World's Greatest
1:00 Jump Rope
30 Band Walks (15R/15L)
30 Monster Walks (15 Forwards/15 Backwards)
10 Banded Glute Bridges
1:00 Jump Rope
10 90/90 Alternating Hip Stretch
Testing
a. Single Leg Stability (balance for max time on a bosu)
- Right Leg
- Left Leg
b. Single Leg Agility (complete as many quadrant hops as possible in 0:30)
- Right Leg
- Left Leg
c. Muscular Endurance
- Max Forearm Plank
- Max Time Wall Sit
- Max Time Side Plank, right
- Max Time Side Plank, left
Strength
Split Squats 4 x 5 each
>Box Jump w/ Single Leg Landing 4 x 5 each
>Reverse Slider Lunges 4 x 7 each
>Feet Elevated Glute Bridges 4 x 20
>Shoulder Taps 4 x 14
Warm Up
Part A.
3:00 Assault Bike
40 Band Walks (20R/20L)
40 Monster Walks (20 Forwards/20 Backwards)
15 Banded Glute Bridges
10 90/90 Alternating Hip Stretch
10 Scorpions
5 Inch Worms
Part B. 2 Sets
0:20 Reverse Grip Hang
7 each Single Leg KB RDL's
10 KB Deadlift
10 Air Squats | 10 Goblet Squats
Strength
Max Green Band Chin Ups = 10
1-3RM Bench Press = 105# 1RM
Workout: Take Your Medicine Ball
M1:
5 Banded Chin Ups
10 Gunslingers
M2:
5 Bench Press @ 50% 1RM
10 Body Raises
M3:
Max Calorie Bike
Total Score = calories biked = 53.2
Part A.
3:00 Assault Bike
40 Band Walks (20R/20L)
40 Monster Walks (20 Forwards/20 Backwards)
15 Banded Glute Bridges
10 90/90 Alternating Hip Stretch
10 Scorpions
5 Inch Worms
Part B. 2 Sets
0:20 Reverse Grip Hang
7 each Single Leg KB RDL's
10 KB Deadlift
10 Air Squats | 10 Goblet Squats
Strength
Max Green Band Chin Ups = 10
1-3RM Bench Press = 105# 1RM
Workout: Take Your Medicine Ball
M1:
5 Banded Chin Ups
10 Gunslingers
M2:
5 Bench Press @ 50% 1RM
10 Body Raises
M3:
Max Calorie Bike
Total Score = calories biked = 53.2
Warm Up
Partner 1: Jog 3:00
Partner 2: 3 Sets
10 Kettlebell Deadlifts
2 Inch Worms
then...
20 Band Walks
20 Monster Walks
10 Banded Glute Bridges
90/90 Alternating Hip Stretch
Workout
3 Rounds for Time & Reps
Partner 1: 800m Run
Partner 2: AMRAP
7 Trap Bar Deadlifts
5 Burpee Box Jumps
3 Push Ups
Kiara: 8 total rounds
Dot: 7 + 2 total rounds
Partner 1: Jog 3:00
Partner 2: 3 Sets
10 Kettlebell Deadlifts
2 Inch Worms
then...
20 Band Walks
20 Monster Walks
10 Banded Glute Bridges
90/90 Alternating Hip Stretch
Workout
3 Rounds for Time & Reps
Partner 1: 800m Run
Partner 2: AMRAP
7 Trap Bar Deadlifts
5 Burpee Box Jumps
3 Push Ups
Kiara: 8 total rounds
Dot: 7 + 2 total rounds
Warm Up
1:00 Jump Rope
1:00 Calves Roll
5 Inch Worms
1:00 Jump Rope
1:00 Trap Smash
7 each Rotator Cuff Alphabet
10 PVC Pass Thrus
40 Band Walks
40 Monster Walks
20 Feet Elevated Glute Bridges
10 Leg Swings
10 Quad Stretch
10 Ankle Hugs to Lateral Lunges
1:00 Double Under Practice
Testing
Max Push Ups in 1:00
0.5 Mile Bike
0:20 Max Effort Bike
Workout: 3 Rounds for Time
25 Double Unders (or) 75 Single Unders
1 Round Take Your Medicine Ball
(5 V Ups, 10 Suitcases, 15 Toe Taps, 20 Russian Twist)
Dot: 8:09 | Kiara: 8:04
1:00 Jump Rope
1:00 Calves Roll
5 Inch Worms
1:00 Jump Rope
1:00 Trap Smash
7 each Rotator Cuff Alphabet
10 PVC Pass Thrus
40 Band Walks
40 Monster Walks
20 Feet Elevated Glute Bridges
10 Leg Swings
10 Quad Stretch
10 Ankle Hugs to Lateral Lunges
1:00 Double Under Practice
Testing
Max Push Ups in 1:00
0.5 Mile Bike
0:20 Max Effort Bike
Workout: 3 Rounds for Time
25 Double Unders (or) 75 Single Unders
1 Round Take Your Medicine Ball
(5 V Ups, 10 Suitcases, 15 Toe Taps, 20 Russian Twist)
Dot: 8:09 | Kiara: 8:04
Warm Up
Part A.
10 Cal Bike
20 Air Squats
Part B. - Foam Roll ~ 1:00
Quads
Adductors
Glutes
Part C.
Elevated Pigeon
10 Wall Squats
10 Ankle Hugs to Lateral Lunges
10 Quad Stretch
10 Front Squats
10 Push Press
10 PVC Pass Throughs
0:20 PVC Tricep Stretch (each side)
Workout
5 Rounds for Reps
M1:
10 Cal Bike
AMRAP Front Squats @ 85#
M2:
Rest
M3:
10 Cal Bike
AMRAP Pendlay Rows @ 65#
M4:
Rest
Part A.
10 Cal Bike
20 Air Squats
Part B. - Foam Roll ~ 1:00
Quads
Adductors
Glutes
Part C.
Elevated Pigeon
10 Wall Squats
10 Ankle Hugs to Lateral Lunges
10 Quad Stretch
10 Front Squats
10 Push Press
10 PVC Pass Throughs
0:20 PVC Tricep Stretch (each side)
Workout
5 Rounds for Reps
M1:
10 Cal Bike
AMRAP Front Squats @ 85#
M2:
Rest
M3:
10 Cal Bike
AMRAP Pendlay Rows @ 65#
M4:
Rest
Warm Up
Part A.
3:00 Bike
1:00 Calf Roll
1:00 Hamstring Roll
1:00 Quad Roll
40 Band Walks + Monster Walks
5 Inch Worms
10 World's Greatest
10 Leg Swings (each side)
Part B.
5 Minutes Agility Ladder
Part C.
10 Romanian Deadlift @ 35#
10 Med Ball Cleans
8 Romanian Deadlift @ 75#
8 Single Arm Alternating Kettlebell Swings
Workout
E2MOM
3 Hang Cleans @ 85#
3 Bar Facing Burpees
6 Deadlifts @ 85#
6 Lateral Bar Hop Overs (R + L = 1)
12 Butterfly Sit Ups
Part A.
3:00 Bike
1:00 Calf Roll
1:00 Hamstring Roll
1:00 Quad Roll
40 Band Walks + Monster Walks
5 Inch Worms
10 World's Greatest
10 Leg Swings (each side)
Part B.
5 Minutes Agility Ladder
Part C.
10 Romanian Deadlift @ 35#
10 Med Ball Cleans
8 Romanian Deadlift @ 75#
8 Single Arm Alternating Kettlebell Swings
Workout
E2MOM
3 Hang Cleans @ 85#
3 Bar Facing Burpees
6 Deadlifts @ 85#
6 Lateral Bar Hop Overs (R + L = 1)
12 Butterfly Sit Ups
Warm Up
Part A.
P1: 2:00 Row
P2: 2:00 Bike
Then switch.
Part B. Foam Roll ~1:00 each
- Lats
- T-Spine
- T-Spine Sit Ups
- Quads
Part C.
Band Walks & Monster Walks
20 Feet Elevated Glute Bridges
10 Leg Swings
10 Quad Stretch
10 Knee Hugs to Samson Stretch
0:15 Hollow Hold
Testing
Take Your Medicine Ball
1,000m Row Time Trial
Workout: 3 Rounds for Time
P1: 500m Row
P2: AMRAP
5 Push Ups
10 Ring Rows
0:20 Hold on Rings
Part A.
P1: 2:00 Row
P2: 2:00 Bike
Then switch.
Part B. Foam Roll ~1:00 each
- Lats
- T-Spine
- T-Spine Sit Ups
- Quads
Part C.
Band Walks & Monster Walks
20 Feet Elevated Glute Bridges
10 Leg Swings
10 Quad Stretch
10 Knee Hugs to Samson Stretch
0:15 Hollow Hold
Testing
Take Your Medicine Ball
1,000m Row Time Trial
Workout: 3 Rounds for Time
P1: 500m Row
P2: AMRAP
5 Push Ups
10 Ring Rows
0:20 Hold on Rings
Warm Up
Ladder Drills
Band Work
Dynamic Stretches
- 10 Leg Swings
- 10 Quad Stretch
- 10 Knee Hugs to Samson Stretch
10 Romanian Deadlifts @ 55#
10 Inverted Barbell Rows
Strength
Romanian Deadlift 4 x 8
>Swing, Stick, Jump 4 x 5
a. two sets bilateral
b. two sets unilateral
>Banded Kettlebell Swings 4 x 8
>Single Leg Feet Elevated Glute Bridges 4 x 12 each
>Banded Chin Ups (cluster) 4 x 5, 3, 1
>Overhead Plate Sit Ups @ 25# 4 x 12
Conditioning: 6 Sets
10 Cal Bike
2 Ladder Drills
Rest 0:45
Ladder Drills
Band Work
Dynamic Stretches
- 10 Leg Swings
- 10 Quad Stretch
- 10 Knee Hugs to Samson Stretch
10 Romanian Deadlifts @ 55#
10 Inverted Barbell Rows
Strength
Romanian Deadlift 4 x 8
>Swing, Stick, Jump 4 x 5
a. two sets bilateral
b. two sets unilateral
>Banded Kettlebell Swings 4 x 8
>Single Leg Feet Elevated Glute Bridges 4 x 12 each
>Banded Chin Ups (cluster) 4 x 5, 3, 1
>Overhead Plate Sit Ups @ 25# 4 x 12
Conditioning: 6 Sets
10 Cal Bike
2 Ladder Drills
Rest 0:45
Warm Up
3:00 Row
10 Shoulder Taps
5 Inch Worms
10 Air Squats
10 Leg Swings
10 Goblet Squats
10 World's Greatest
7 (each) Rotator Cuff Alphabet
7 (each) Barbell Complex
10 PVC Pass Throughs
Retest
- Chin Ups
- Push Ups
- Forearm Plank
- Side Plank
Test
1-3RM Squat
3:00 Row
10 Shoulder Taps
5 Inch Worms
10 Air Squats
10 Leg Swings
10 Goblet Squats
10 World's Greatest
7 (each) Rotator Cuff Alphabet
7 (each) Barbell Complex
10 PVC Pass Throughs
Retest
- Chin Ups
- Push Ups
- Forearm Plank
- Side Plank
Test
1-3RM Squat
Warm Up
Part A.
3:00 Row
5 Inch Worms
Barbell Complex (7 of each)
- Romainan Deadlifts
- Bent Row
- Hang Cleans
- Front Squat
- Push Press
- Back Squat
Part B. 3 Sets
2 Push Ups
10 Straight Arm Plank Marches
Dynamic Stretch
- Triangles
- World's Greatest
- Quad Stretch
Test
1RM Bench Press
Benchmark A
20 Minute AMRAP
3 Squat Cleans @ 85#
7 Wall Balls
11 Cal Row
Part A.
3:00 Row
5 Inch Worms
Barbell Complex (7 of each)
- Romainan Deadlifts
- Bent Row
- Hang Cleans
- Front Squat
- Push Press
- Back Squat
Part B. 3 Sets
2 Push Ups
10 Straight Arm Plank Marches
Dynamic Stretch
- Triangles
- World's Greatest
- Quad Stretch
Test
1RM Bench Press
Benchmark A
20 Minute AMRAP
3 Squat Cleans @ 85#
7 Wall Balls
11 Cal Row
