“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
Goals
1. Improve body comp with intentional training, working towards 153-154#.
2. Increase bounce and explosive power.
2. Increase bounce and explosive power.
Muscular Endurance Tests
Push Ups |
Forearm Plank |
Side Plank |
Wall Sit |
Dead Hang |
3-30-22 34 |
Value |
3-30-22 R: 1:00 L: 1:00 |
Value |
4-3-22 0:45 |
Strength Tests
Squat |
Deadlift |
3RM Turkish Get Up |
Bench |
Strict Dips |
Pull Ups |
4-3-22 11 |
|||||
Aerobic Capacity Tests
5K Run |
Mile Run |
800m Run |
400m Run |
Value |
|||
Skill & Movement Proficiency Tests
50 Double Unders for Time |
Benchmark WOD A |
Benchmark WOD B |
Benchmark WOD C |
Month One
|
MOBILITY PRESCRIPTION
Hamstring Orb Roll 3-Way Banded Lower Body Stretch WARM UP 1:00 Jump Rope* *Jump Rope Variations 20 Feet Elevated Glute Bridges 5 Light Romanian Deadlifts 10 PVC Good Mornings 1:00 Jump Rope 0:20 Forearm Plank 0:20 Side Plank, R. 0:20 Side Plank, L. 5 Moderate Romanian Deadlifts 5 Inch Worms 20 Double Unders 0:10 Side Plank Knee Raises, R 0:10 Side Plank Knee Raises, L 5 Romanian Deadlifts (close to working weight for strength) |
TESTING
Push Ups* *This is how many push ups you can do in a minute, or until failure. You can only rest at the top. If you are going modify and go knees down, you have to do that the entire time, record if you modified in comments. (record total in comments) Side Plank, R. Side Plank, L. (record time in comments) STRENGTH E2MOM: 6 Rounds 6 Romanian Deadlift @ 3:0:x:0 (record weight in comments) “SIDEWAYS” 100, 80, 60, 40, 20 Double Unders 50, 40, 30, 20, 10 Side Plank Knee Raises (total) 25, 20, 15, 10, 5 Kettlebell Swings @ 35# Score = total time (record in comments) |
COACHES NOTES
Strength: E2MOM means Every 2 Minutes on the Minute. So for example, start a timer that counts down from 12 and complete 6 RDL's. Rest until the timer hits 10 minutes, then repeat. The Romanian Deadlift tempo reads as 3 seconds down, 0 pause at the bottom, up quick, 0 pause at the top.
Sideways: this is a good first workout to get you used to my style of programming! This workout reads as complete 100 Double Unders, 50 Side Plank Knee Raises (total), 25 Kettlebell Swings, then go back to the top and complete 80 Double Unders, 40 Side Plank Knee Raises, 20 Kettlebell Swings, and so on until you end with the 20, 10, 5. If Double Unders are a no go right now, no worries, just double the reps and do single unders. Have fun!
Strength: E2MOM means Every 2 Minutes on the Minute. So for example, start a timer that counts down from 12 and complete 6 RDL's. Rest until the timer hits 10 minutes, then repeat. The Romanian Deadlift tempo reads as 3 seconds down, 0 pause at the bottom, up quick, 0 pause at the top.
Sideways: this is a good first workout to get you used to my style of programming! This workout reads as complete 100 Double Unders, 50 Side Plank Knee Raises (total), 25 Kettlebell Swings, then go back to the top and complete 80 Double Unders, 40 Side Plank Knee Raises, 20 Kettlebell Swings, and so on until you end with the 20, 10, 5. If Double Unders are a no go right now, no worries, just double the reps and do single unders. Have fun!
|
MOBILITY PRESCRIPTION
Running & Jumping Prep WARM UP 300m Run Running Warm Up A-Marches B-Marches A-Skips B-Skips Hip Closers Hip Openers Frankensteins Ankle Hugs to Lateral Lunges Leg Swings 300m Run 3 Rounds Increase weight each round 6 Pendlay Rows @ 5:0:x:0 0:20 Bear Hold |
TESTING
Strict Pull Ups (record number of reps in comments) If you use a band, note the resistance of the band you used. Forearm Plank For Time (record total time in comments) Note: don't hold anything with crappy form. Make sure your back is flat, and you are actively pushing the ground away with your arms so your upper body is strong as well. “LAZY MOUNTAIN” E5MOM: 3 Rounds 300m Run 10 Pendlay Rows @ 75# 10 Deadlifts (same bar) 3 Rounds for Time 200m Run 10 Pendlay Rows @ 75# 10 Deadlifts (same bar) 15 Med Ball Butterfly Sit Ups* *be mindful not to round your back on these, keep your chest tall, use your arms to help throw the ball forward Score = total work time |
|
MOBILITY PRESCRIPTION
Quad Foam Roll Calves Foam Roll WARM UP 50 Single Unders Unbroken 10 Wall Squats 75 Single Unders Unbroken 4 World’s Greatest Stretch (2R/2L) 10 Bootstrappers 10 Reverse Lunges 100 Single Unders (or) 25 Double Unders 5 Modified Push Ups 0:30 Bear Hold 5 Inch Worms 125 Single Unders (or) 50 Double Unders 5 Push Ups 10 Single Arm Weighted Reverse Lunges (5R/5L) |
STRENGTH
E3MOM: 4 Rounds 12 RFESS (6R/6L) @ 3:1:0:0 >10 Split Lunges >0:20 Forearm Plank >10 Body Raises “SUPERSUIT” 5 Rounds for Time 50 Double Unders (or 100 Single Unders) 14 - 2 Single Arm Weighted Reverse Lunges (each side) @ 30# 10 Push Ups Score = total time |
|
MOBILITY PRESCRIPTION
Kettlebell Psoas Release LxB Plantar Fascia LxB Calves/Achilles Stretch LxB Pec Smash LxB Trap Smash WARM UP 1 Minute Bike @ 50% effort 10 Walking Quad Stretch 1 Minute Bike @ 75% effort 10 Knee Hugs to the World's Greatest Stretch (hug your knee up to your chest and then step out into the WGS, repeat to the other side) |
"DISSOLVE THE SORENESS"
10 Rounds 1 Minute Bike @ 80-90% effort 0:30 Bike @ 50-60% effort then... Core Successory Tabata 8 Rounds 0:20 of work, 0:10 of rest Forearm Plank Butterfly Sit Ups (You'll complete 4 rounds of each. Alternate movements, ie do the plank, then the sit ups, repeat.) |
|
MOBILITY PRESCRIPTION
Overhead Press Prep WARM UP 200m Row @ 50% effort 10 Box Step Ups @ 20" 10 Light DB Cuban Press 3 Inch Worms 200m Row @ 75% effort 0:20 Straight Arm Ring Hold 12 Light Bottoms Up Press (6R/6L) 10 Light DB Push Press 10 Light DB Alternating Hang Snatch 3 Banded Dips @ 3:0:x:0 If you don't have a rower, do the same distance, but as a run. |
TEST
Strict Dips (to failure) If you use a band, note what resistance it is in the comments. Make sure you get full depth and lock out on all reps! Dead Hang Literally how long can you hold onto a pull up bar for? STRENGTH E3MOM: 4 Rounds 6 Banded Dips @ 3:0:x:0 >12 Bottoms Up Press (6R/6L) >0:20 Hollow Hold “BRING THE MADNESS” E3MOM: Survival 150 + 25m Row 5 Burpee Box Jump Overs @ 20" 5 DB Push Press @ 30# 10 DB Alternating Hang Snatch @ 30# Score = rounds + reps |
COACHES NOTES
Every 3 minutes complete 150m Run (adding 25m each round), 5 Burpee Box Jump Overs, 5 DB Push Press, and 10 DB Alt Hang Snatch (total). Continue this till you cannot complete the work in time.
Rowing Guide:
Round 1: 150m (.10)
Round 2: 175m (.11)
Round 3: 200m (.13)
Round 4: 225m (.14)
Round 5: 250m (.16)
Round 6: 275m (.17)
Round 7: 300m (.19)
Round 8: you’re still going?!
Movement Notes
Every 3 minutes complete 150m Run (adding 25m each round), 5 Burpee Box Jump Overs, 5 DB Push Press, and 10 DB Alt Hang Snatch (total). Continue this till you cannot complete the work in time.
Rowing Guide:
Round 1: 150m (.10)
Round 2: 175m (.11)
Round 3: 200m (.13)
Round 4: 225m (.14)
Round 5: 250m (.16)
Round 6: 275m (.17)
Round 7: 300m (.19)
Round 8: you’re still going?!
Movement Notes
- 150m Run > 30 Double Unders > 30 Box Step Ups
- (when adding) 25m Run > 10 Double Unders > 10 Box Step Ups
Week 2
|
MOBILITY PRESCRIPTION
FR Quads, Glutes, Adductors 3:00 Elevated Contract/Relax Pigeon 3:00 Wall Quad Stretch WARM UP 10 Cal (or 1 Minute) Bike @ 50% 10 Bootstrappers 10 Cal Bike @ 75% 5 Wall Squats 10 Kneeling Adductor Rocks 10 Cal Bike @ 100% 5 Empty Barbell Squats (front of back you choose) 5 Squats a little heavier 4 Squats a little heavier 3 Squats a little heavier |
TESTING
1-3RM Squat You can choose front of back squat. If you'd like, send me some videos during your warm up if you want any feedback on your form. If you feel good about it, go for it! “KINCAID” 10 Rounds 0:30 Max Cal or Distance Bike 1:30 Easy Bike Score = total calories or distance |
|
WARM UP
250m Row @ 50% 1:00 Lat Foam Roll 5 Foam Roll Wall Slides 10 Band Y's 250m Row @ 75% 1:00 T-Spine Foam Roll 10 T-Spine Rotations 5 Inch Worms 3 Rounds 4 Half Get Ups (2R/2L) 2 Turkish Get Ups (1R/1L) 4 Plank Drag Thrus (R + L = 1) 50ft Contralateral Carry 3 Bench Press (increase weight each round) |
TESTING
1-3RM Bench Press* *please make sure you have a spotter!! “OUTERSPACE” 800m Row Buy In 5 Rounds 2 Turkish Get Ups (1R/1L) 4 Half Get Ups (2R/2L) 6 Plank Drag Thrus (R + L = 1) 8 Lemon Squeeze + Body Raises 100ft Contralateral Carry @ 35/53# 800m Row Buy Out Score = total time |
|
WARM UP
1 Round 0:30 Row 0:30 Bike 12 BW RFESS (6R/6L) Dynamic Banded Hamstring Stretch 2 Round @ increasing intensity 0:30 Row 0:30 Bike 20 Single Leg Feet Elevated Glute Bridges |
STRENGTH
E3MOM: 4 Rounds 12 RFESS (6R/6L) @ 3:1:x:0 >12 Single Leg Low Box Jumps (6R/6L)* *jump off one leg, land on one leg >12 Kettlebell Swings “SALTY” 5 Rounds 0:40 Max Distance Run 0:20 Easy Run 1 Minute Rest 5 Rounds 0:40 Max Cal Row 0:20 Easy Row 1 Minute Rest 5 Rounds 0:40 Wall Sit 0:20 Rest Score = survival |
|
RMOBILITY PRESCRIPTION
Overhead Press Prep LxB Upper-Body Smash of Death 3-Way Banded Shoulder/Tricep Stretch WARM UP 200m Run @ 50% 10 PVC (or) Band Pass Thrus 10 Bootstrappers Running Warm Up Band Walks Monster Walks Hip Openers Hip Closers Leg Swings Quad Stretch Knee Hugs to World’s Greatest 200m Run @ 75% 2 ROUNDS 5 Wall Squats 5 PVC OH Squats 10 KB Deadlifts 15 Banded Glute Bridges 20 SL Glute Bridges (10R/10L) |
TECHNIQUE
Hang Snatch Progression* *new movement! Have you ever done these before? 3 Rounds 2 Snatch Grip RDL 2 Snatch Grip High Pull 2 Hang Snatch STRENGTH E2MOM: 6 Rounds 6 Hang Snatch @ 3:0:x:1 “GOLD PANNER” Timed Mile Score = time (record hang snatch load and mile time in comments) |
|
WARM UP
2 Rounds 1:00 Jump Rope 10 Wall Slides 2 Rounds 10 Forearm Scap Push Ups 3 Inch Worms 10 Light Strict Press 0:20 Dead Hang 2 Rounds 0:20 Double Unders 1 Dip 2 Push Ups 3 Burpees 4 Single Arm DB Push Press (2R/2L) 10 Wall Slides* *feel any better than the first ones? |
STRENGTH
E2MOM: 6 Rounds 6 Dips @ 3:0:x:0 >12 Bottoms Up Press (6R/6L) “DOUBLE JEOPARDY” Unfinished rounds do not count towards your score. 5 Minute AMRAP 25 Double Unders 7 Push Ups 1 Minute Rest 5 Minute AMRAP 25 Double Unders 10 Single Arm DB Push Press (5R/5L) @ 35# 1 Minute Rest 5 Minute AMRAP 25 Double Unders 7 Burpees 1 Minute Rest 5 Minute AMRAP 20 Side Plank Knee Raises (10R/10L) 10 Shoulder Taps Score = total completed rounds (no roll over reps) |
|
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* @ 35# *hold one kettlebell in front of your chest 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) |
“WE DON’T PLAY”
In 8 Minutes 30-20-10 KB Front Rack Walking Lunges @ 35# KB Touch and Go Deadlifts *Between rounds, complete a 100ft Contralateral Carry In 6 Minutes 4-3-2-1 Barbell (or) Ab Wheel Roll Outs Turkish Get Ups (total) @ 35# Score = total reps completed before time caps |
WEEK 2 COMPLETE, GREAT JOB!
Week 3
|
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 6, 6, 5, 5, 4, 4 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 15 Cal Penalty Row Accumulate 300 Hanging Knee Raises* *sets must be unbroken 10 Cal Penalty Bike 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. |
|
MOBILITY PRESCRIPTION
LxB Rhomboid Smash on the Wall Kettlebell Psoas Release WARM UP 1 Minute Jump Rope 5 Burpees 5 Deck Squats 10 Walking Quad Stretch 10 Knee Hugs to World's Greatest 1 Minute Jump Rope 5 Burpees 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 |
|
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 |
|
MOBILITY PRESCRIPTION
FR Quads Wall Quad Stretch FR Glutes Elevated Contract/Relax Pigeon WARM UP 10 Alternating Step Ups 10 DB Deadlifts 5 Wall Squats 10 Kneeling Adductor Rocks 1:00 90/90 Alternating Hip Stretch 10 Alternating Step Ups 10 DB Deadlifts 5 Wall Squats 10 Bootstrappers 10 Kettlebell Swings 10 Walking Quad Stretch 10 Ankle Hugs to Lateral Lunges |
STRENGTH
E2MOM: 5 Rounds 6 Nordic Hamstring Curls* *if you're not able to set this up, do 6 Deadlifts instead >12 Kettlebell Swings "NO IFS, ANDS, OR BUTTS ABOUT IT" For Time 5 Push Ups 10 DB Alternating Box Step Ups @ 35# If you don't have a 20" surface at home, do 15 DB Deadlifts instead 80 Front Rack 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 |
|
MOBILITY PRESCRIPTION
LxB Plantar Fascia LxB Alternating Calf/Achilles Stretch WARM UP 1:00 Jump Rope 10 PVC Good Mornings 10 Banded Hip to Face Pulls 10 Band Pass Thrus 1 Strict Dip 1 Strict Pull Up 1 Strict Toes to Bar 1:00 Jump Rope 10 Hollow Hold + Banded Lat Pulls 5 Empty BB RDL 5 Empty BB High Pulls 5 Empty BB Hang Cleans 5 Empty BB Front Squats 3 Rounds Increase weight each round 3 BB RDL 3 BB High Pulls 3 BB Hang Cleans 3 BB Front Squats 3 BB Squat Cleans (to practice) |
STRENGTH
E2MOM: 5 Rounds 6 Tempo Front Squats @ 3:0:x:0 >3 High Box Jumps “GUTSY” 35 Minute Time Cap A. 10, 20, 30, 40, 50 Double Unders 1, 2, 3, 4, 5 Devil’s Press B. 5, 4, 3, 2, 1 Strict Dips 50, 40, 30, 20, 10 Double Unders C. 10, 20, 30, 40, 50 Butterfly Sit Ups Double Unders 1, 2, 3, 4, 5 Strict Pull Ups + Toes to Bar Score = total time or reps unfinished reps before cap (noted as a negative score) COACHES NOTES Workout reads as complete 10 Double Unders, 1 Devil's Press, then 20 Double Unders, and 2 Devil's Press, until you do 50/5. Then move on to part B, where you will do 5 Strict Dips, 50 Double Unders, down to 1/10. Then move on to C, where you'll complete 10 Butterfly Sit Ups, 10 Double Unders, and 1 Strict Pull Up + Toes to Bar, continue this until you end on 50/50/5. You must finish this workout in 35 min, or your score is the number of reps unfinished. |
WEEK 3 COMPLETE, GREAT JOB!
Week 4
|
MOBILITY PRESCRIPTION
1:00 Calves Foam Roll 1:00 Hamstring Foam Roll 1:00 Lat Foam Roll 1:00 T-Spine Foam Roll WARM UP 2:00 Jump Rope 3 Inch Worms 7ea Rotator Cuff Alphabet 10 Forearm Scap Push Ups 10 World’s Greatest (5R/5L) 2:00 Double Under Practice Potentiation Warm Up 3 Sets x 18 Reps each: Banded Post Rows Banded Face to Hip Pulls Hollow Hold (seconds) |
STRENGTH
E3MOM: 4 Rounds 5 Strict Pull Ups @ 0:2:0:0 Two second pause at the top. >10 Quick Banded Post Rows >20 Single Arm DB Rows (10R/10L) “BLACK JACK” For 21 Minutes Minute 1 AMRAP Double Unders* *if your ankle is too sensitive for this, do Box Step Ups instead Minute 2 AMRAP DB Renegade Row (R + L = 1) Devil’s Press DB Hang Snatch (R + L = 1) Minute 3 Rest Score = total reps |
COACHES NOTES
Black Jack reads as complete as many double unders as possible in 1 minute, then immediately go into a renegade row (R = L = 1), a devil's press, and a hang snatch (on each side). Complete those three movements as many times as possible for 1 minute. Rest in the third minute to record reps, then repeat again for 21 minutes total or 7 rounds. When you go into the hang snatch from the devil's press, leave one of the dumbbells on the ground.
Black Jack reads as complete as many double unders as possible in 1 minute, then immediately go into a renegade row (R = L = 1), a devil's press, and a hang snatch (on each side). Complete those three movements as many times as possible for 1 minute. Rest in the third minute to record reps, then repeat again for 21 minutes total or 7 rounds. When you go into the hang snatch from the devil's press, leave one of the dumbbells on the ground.
|
MOBILITY PRESCRIPTION
2:00 Hip Flexor Release 2:00 Wall Quad Stretch 2:00 Pigeon WARM UP 200m Jog A-Marches B-Marches A-Skips B-Skips Band Walks Monster Walks 200m Run Hip Openers Hip Closers Leg Swings Technique EMOM: 5 Rounds 1 RDL 1 Jump Shrug 1 Hang High Pull 1 Hang Clean *New athletes work with a PVC or training bar, experienced athletes use a barbell. |
STRENGTH
E3MOM: 5 Rounds 5 Hang Cleans >5 Seated Box Jump >10 Wall Balls “DOO DOO” 0:00 - 4:00 800m Run 4:00 - 14:00 20 Seconds On; 20 Seconds Off Wall Balls @ 14# Burpee Box Jump Overs 20" Med Ball Butterfly Sit Ups 14# At 14:00 600m Run 17:00 - 20:00 20 Seconds On; 20 Seconds Off Med Ball Butterfly Sit Ups 14# Score = total reps |
COACHES NOTES
Use the remaining time on the runs as rest. For the 20 on, 20 off portions, I'd recommend adding up your reps in your head, and writing them down after the butterfly sit ups each round or before doing the 600 run.
Use the remaining time on the runs as rest. For the 20 on, 20 off portions, I'd recommend adding up your reps in your head, and writing them down after the butterfly sit ups each round or before doing the 600 run.
|
MOBILITY PRESCRIPTION
Foam Roll Lats Kelly Starrett Lat Stretch on the Bar (done in week 3) WARM UP 400m Jog 5 Inch Worms 10 Scorpions 300m Jog 7ea Rotator Cuff Alphabet 10 DB Strict Press 10 PVC Pass Thrus 200m Run 10 Forearm Scap Push Ups 10 Worlds Greatest 10 Quad Stretch 10 Leg Swings |
STRENGTH
E2MOM: 5 Rounds 5 Dips >5 Banded Plyo Push Ups >10 DB Push Press “I NEED A REFUND” 1600m Run for Time (XA) Rest 2:00 XA AMRAP 3 Ring Dips 6 Push Ups 9 DB Thrusters Rest 2:00 800m Run for Time (XB) XB AMRAP 9 DB Front Squats 6 DB Reverse Lunge & Press* *press both weights 3 Renegade Push Ups (R + L = 1) Score = total time - 1 second for every rep completed |
COACHES NOTES
X = the amount of time it took you to run the mile. Round this number to the nearest whole number for the number of minutes you’ll do the AMRAP for.
X = the amount of time it took you to run the mile. Round this number to the nearest whole number for the number of minutes you’ll do the AMRAP for.
|
MOBILITY PRESCRIPTION
6:00 3-Way Banded Hamstring Stretch WARM UP 30 Cal Row 2:00 Banded Chest & Scalene Stretch 10 PVC Good Mornings 10 PVC Pass Thrus Potentiation Warm Up 3 x 18 SLFEGB (each side) American KB Swings Deadhang (seconds) Wolverine Hold |
STRENGTH
E2MOM: 5 Rounds 5 Deadlift @ 67-70% “MIRANDA RIGHTS” 30-25-20-15-10 Cal Row 5-4-3-2-1 L-Sit Chin Ups Strict Toes to Bar Rest 2:00 Accumulate 5:00 of any Plank variation in the shortest amount of time possible. Score = total time |
|
MOBILITY PRESCRIPTION
LxB Plantar Fascia LxB Alternating Calf/Achilles Stretch Foam Roll Quads Foam Roll Adductors WARM UP Rowling 3 Rounds 100m Over/Under = 1 Push Up 10 World's Greatest (5R/5L) 10 Bootstrappers 5 Kettlebell Swing to Squats 10 PVC OH Squats 5 Wall Squats 2 Rounds 10 Empty BB Zombie Squats 10 Lateral 45# Plate Hops, R. 10 Lateral 45# Plate Hops, L. |
STRENGTH
E3MOM: 5 Rounds 5 Front Squats @ 2:2:x:0 Lower down two seconds, pause at the bottom two seconds, come up as quick as you can. >8 Swing, Stick, Lateral Bound >12 Lateral Exchange Lunges (6R/6L) >8 Lateral Box Jumps (4R/4L) “WASP” 10 Minute AMRAP 15 Cal Row 15 Push Ups 2 Minutes Rest 5 Minute AMRAP 15 Kettlebell Swings 35/53 15 Butterfly Sit Ups Score = total reps |
WEEK 3 COMPLETE, GREAT JOB!
