“[Hu]man does not simply exist but always decides what [their] existence will be, what [they] will become the next moment. By the same token, every human being has the freedom to change at any instant.” - Viktor Frankl
Goals
1. Understanding a better approach to my nutrition and fueling properly.
- Complete weekly nutrition challenges which will help cement lifelong healthy nutrition and hydration habits.
2. Increase (intentional) strength building workouts.
- Eliminate right to left asymmetries, and anterior/posterior asymmetries.
- Specifically increase core, shoulder, and wrist stability; as well as get posterior chain firing (emphasis on glutes).
3. Commit to more mobility and flexibility to keep body injury free.
- Complete mobility prescriptions before every workout.
- After a few weeks, be able to self-prescribe mobility for CrossFit Coho workouts
4. Incorporate fun conditioning type workouts to help facilitate a body composition you are happy with!
- Complete weekly nutrition challenges which will help cement lifelong healthy nutrition and hydration habits.
2. Increase (intentional) strength building workouts.
- Eliminate right to left asymmetries, and anterior/posterior asymmetries.
- Specifically increase core, shoulder, and wrist stability; as well as get posterior chain firing (emphasis on glutes).
3. Commit to more mobility and flexibility to keep body injury free.
- Complete mobility prescriptions before every workout.
- After a few weeks, be able to self-prescribe mobility for CrossFit Coho workouts
4. Incorporate fun conditioning type workouts to help facilitate a body composition you are happy with!
Muscular Endurance Tests
Push Ups |
Forearm Plank |
Side Plank |
Wall Sit |
Dead Hang |
3-20-22 12 |
3-10-22 1:40 |
7-10-22 0:44 L 0:46 R |
3-12-22 0:58 |
3-10-22 1:10 |
7-10-22 16 |
Strength Tests
Front Squat |
Deadlift |
Power Clean |
Strict Ring Dips |
Strict Pull Ups |
3RM Turkish Get Up |
7-11-22 25# |
|||||
Aerobic Capacity Tests
Mile Run |
2500m Row |
0:20 Bike Sprint |
5k Row |
7-10-22 10:03 |
4-5-22 11:45 |
||
Specific Benchmarks
Annie |
Murph |
Jackie |
DT |
3-29-22 11:02 |
|||
Always refresh this page to see new workouts!
Month Four
|
MOBILITY
LxB Pec Smash WARM UP Tabata (2 Rounds) DB Cuban Press Shoulder Taps Tricep Pull Downs Inch Worms Light DB Strict Press Eccentric Push Ups |
STRENGTH
E2MOM: 6 Rounds 7, 7, 6, 6, 5, 5 Eccentric Push Ups @ 3:0:0:0 6 DB Push Press @ 25# (should feel light and fast) ACCESSORY The following reads as complete 0:40 of whatever movement is listed, followed by 0:20 of rest, then 0:30 of that same movement, then 0:20 rest, then 0:20 of the same movement, 0:20 rest, and finally 0:10 of that movement, followed by 0:20 rest as you transition to the next movement! Burrrrnnn!! 0:40, 0:30, 0:20, 0:10 Arnold Press Rest 0:20 between sets 0:40, 0:30, 0:20, 0:10 Tricep Pull Downs (band or cable) Rest 0:20 between sets 0:40, 0:30, 0:20, 0:10 Renegade Rows Rest 0:20 between sets 0:40, 0:30, 0:20, 0:10 Bridged Floor Press Rest 0:20 between sets |
|
MOBILITY PRESCRIPTION
LxB Plantar Fascia WARM UP Tabata Wall Squat Quad Stretch Knee Hugs to World's Greatest Goblet Squat |
STRENGTH
E3MOM: 8 Rounds 10 - 1 BB Front (or) DB Front Squats (at tempo, 3 seconds down) >5 Seated Box Jumps >10 Heavy Kettlebell Swings >20 Single Leg Box Squats (10R/10L) |
|
MOBILITY PRESCRIPTION
LxB Rhomboids & Traps WARM UP EMOM: 2 Rounds Inch Worms + Push Ups Light BB or DB Strict Press Hollow Hold (half way flip to) Superman Light BB or DB Bicep Curls |
STRENGTH
E2MOM: 10 Rounds ODD (round 1, 3...) 4 Chin Ups (or) 12 DB Bicep Curls 8 Gunslingers 12 Hollow Rocks EVEN (round 2, 4...) 4 Strict Press 8 Modified Hand Release Push Ups 12 Side Plank Knee Raises, R. 12 Side Plank Knee Raises, L. |
|
MOBILITY
Hamstring Orb Roll Hip Flexor Orb Roll WARM UP EMOM: 2 Rounds Glute Bridges Inch Worms + World's Greatest Stretch Single Leg Glute Bridges (0:30R/0:30L) Side Plank (0:30R/0:30L) |
STRENGTH
E2MOM: 6 Rounds 7, 7, 6, 6, 5, 5 Eccentric Romanian Deadlifts @ 3:0:0:0 Pendlay Rows Eccentric Deadlifts @ 3:0:0:0 ACCESSORY 0:40, 0:20, 0:40 Hamstring Curls (physioball, sliders, band, machine, whatever you have accessible to you!) Rest 0:20 between sets 0:40, 0:20, 0:40 Single Leg Glute Bridges Complete 0:40 R, then immediately go into 0:40 L, continue pattern. Rest 0:20 between sets 0:40, 0:20, 0:40 Superman Hold Rest 0:20 between sets |
|
MOBILITY
LxB Pec Smash WARM UP Tabata (2 Rounds) DB Cuban Press Shoulder Taps Tricep Pull Downs Inch Worms Light DB Strict Press Eccentric Push Ups |
STRENGTH
E2MOM: 6 Rounds 6, 6, 5, 5, 4, 4 Eccentric Strict Press @ 3:0:0:0 6 Banded Plyo Push Ups (or) Modified Hand Release Push Ups ACCESSORY 3 x 0:30 Modified Push Ups Hollow Rocks 3 x 0:30 Hollow Hold + Banded Lat Pull Downs Seated Shoulder Press 3 x 0:30 Renegade Rows Side Plank, L. Side Plank, R. |
|
MOBILITY PRESCRIPTION
LxB Rhomboids & Traps WARM UP EMOM: 2 Rounds Inch Worms + Push Ups Light BB or DB Strict Press Hollow Hold (half way flip to) Superman Light BB or DB Bicep Curls TESTING Max Time Forearm Plank Hold Beat 1:40! You can do it! |
STRENGTH
E2MOM: 5 Rounds 8 Eccentric Inverted Barbell Rows (or) Ring Rows @ 3:0:0:0 16 Lat Pull Downs (machine or banded) E2MOM: 5 Rounds 12 Tall Kneeling Press 8 Kneeling Halos, R. 8 Kneeling Halos, L. EMOM: 5 Rounds 0:20 Forearm Plank 10 Butterfly Sit Ups |
|
MOBILITY PRESCRIPTION
FR Glutes, Quads, Adductors WARM UP 0:30 Tabata; 0:15 rest Wall Squat Quad Stretch Knee Hugs to World's Greatest Kettlebell Windmill, R. Kettlebell Windmill, L. Bootstrappers Light Back Squat Moderate Back Squat Working Weight Back Squat |
STRENGTH & CONDITIONING
EMOM: 8 Rounds 8 Back Squats EMOM: 6 Rounds 12 DB Thrusters 12 Body Raises EMOM: 8 Rounds M1: AMRAP Single Arm Sit Ups M2: Rest |
|
MOBILITY PRESCRIPTION
LxB Feet FR Calves & Shins 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) |
STRENGTH & CONDITIONING
E4MOM: 3 Rounds 11-9-7-5-3 Kettlebell Swings Hanging Knee Raises 3-5-7-9-11 Kettlebell Swings Lemon Squeezes |
|
MOBILITY
Hamstring Orb Roll Hip Flexor Orb Roll WARM UP EMOM: 2 Rounds Glute Bridges Inch Worms + World's Greatest Stretch Single Leg Glute Bridges (0:30R/0:30L) Side Plank (0:30R/0:30L) TESTING Max Time Wall Sit Beat 0:58, you've got this! |
STRENGTH
E2MOM: 6 Rounds 7, 7, 6, 6, 5, 5 Eccentric Romanian Deadlifts @ 3:0:0:0 Pendlay Rows Eccentric Deadlifts @ 3:0:0:0 ACCESSORY 0:40, 0:20, 0:40 Hamstring Curls (physioball, sliders, band, machine, whatever you have accessible to you!) Rest 0:20 between sets 0:40, 0:20, 0:40 Single Leg Glute Bridges Complete 0:40 R, then immediately go into 0:40 L, continue pattern. Rest 0:20 between sets 0:40, 0:20, 0:40 Superman Hold Rest 0:20 between sets |
|
MOBILITY PRESCRIPTION
FR Lats, Pecs LxB Rhomboids, Traps WARM UP 0:30 Tabata; 0:15 rest DB Cuban Press Arnold Press Banded Post Rows Inch Worms BB Bent Rows BB Strict Press DB Push Press |
STRENGTH
EMOM: 6 Rounds 3 Strict Press 6 DB Push Press EMOM: 6 Rounds 6 Pendlay Rows 12 Banded Post Rows EMOM: 9 Rounds M1: AMRAP Push Ups M2: AMRAP Body Raises M3: AMRAP Butterfly Sit Ups |
|
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) |
STRENGTH
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. |
|
WARM UP
Tabata: 4 Rounds 0:20 Hard Bike or Walking Lunges 0:10 Easy or Rest Tabata: 4 Rounds 0:20 Hollow Hold 0:10 Rest Tabata: 4 Rounds 0:20 Superman 0:10 Rest 10 Reverse Drop Lunges (5R/5L) 10 Knee Hugs to Samson Stretch 10 Quad Stretch 10 Reverse Drop Lunges (higher height) 10 Alternating 90/90 Hip Stretch |
E4MOM: 5 Rounds
12 RFESS (6R/6L) 12 Split Lunges 24 Iso Lunge Banded Palloff Press (12R/12L) 24 Hollow Hold + Banded Lat Pull Downs Max time Dead Hang EMOM: 4 Minutes Contralateral Carry (switch sides on the minute) Accumulate 4 Minutes of Plank (any variation) in as short of time as possible. |
