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“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

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Muscular Endurance Tests

Push Ups
Forearm Plank
Wall Sit
Pull Ups
Side Plank
10-8-21
​15 Strict Push Ups
Chest to 2x 2.5# plates
8-7-21
​1:16
10-15-21
​3.5
8-7-21
R: 1:05 | ​L: 1:02
1-24-22
16 Strict Push Ups
​Chest to 2x 2.5# plates
31 (John)
1-24-22
1:40
John: 1:13
7-5-22
​2.5
1-24-22
R: 1:32 | L: 1:34
John (R: 0:34 | L: 0:40)
7-5-22
​2:03

Strength Tests

Squat
Deadlift
Clean
Bench
Turkish Get Up
9-20-21
Back Squat 1RM: 115#
7-14-22
​Deadlift 1RM: 190#
8-7-21
1RM: 100#
7-14-22
​3RM: 30#

Aerobic Capacity Tests

Mile Run
500m Row
0:20 Bike Sprint
400m Assault Run
10-8-21
​2:10
9-28-21
6 Cal
8-7-21
1:46​
1-31-22
​2:06
1-31-22
​7.5 Cal
1-24-22
1:54
​1:38 (John)
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Month 4

  • January 24th
  • January 26th
  • January 31st
  • Feburary 2nd
  • February 25th
  • February 28th
  • March 4th
  • March 7th
  • March 18th (PC)
  • March 19th (PC)
<
>
WARM UP
​PA: 400m Jog
PB:
Kettlebell LxB Psoas Smash
Wall Quad Stretch

2 Rounds
10 Wall Squats
10 Sus Hamstring Curls
4 D&B Waiter's Walk
R1: Band Walks & Leg Swings
R2: Kettlebell Swings & Shinbox Get Ups
TESTING
Push Ups
Forearm Plank
Side Plank
400m Assault Run

SQUAT SNATCH TECHNIQUE + SQUAT VOLUME + ACCESSORIES
5 Sets
Increase weight per set
Squat Snatch Complex

1 Snatch Grip Deadlift
1 Snatch Grip High Pull
1 Power Snatch
1 Overhead Squat
2 Squat Snatch
>8 DB Front Squats
>16 Posted SL KB RDL (8R/8L) 
WARM UP
3 Rounds

8 Box Step Ups
8 Forearm Scap Push Ups
0:15 Hollow Hold
0:15 Superman Hold

2 Rounds
10ea Strict Bottoms Up Press
0:10 Ring Hold
0:10 Dead Hang
3 Way Banded Stretch
3 Inch Worms + Push Up
"AND WE DANCED"
7 Minute AMRAP

10 Box Step Ups
2 Ring Dips
10 Med Ball BFSU
2 Strict Pull Ups

3 Minute Rest

"AND WE CRIED"
3 Rounds for Time

10 Box Step Ups
2 Ring Dips
10 Med Ball BFSU
2 Strict Pull Ups

"AND WE LAUGHED"
Accumulate (together) 100 each of the following:
V Ups
Body Raises

AND WE HAD A REALLY FUN TIME.
27:02
WARM UP
1:00 Hamstring Roll
1:00 Bike @ 75%
1:00 Quad Roll
1:00 Bike @ 100%

250m Row @ 75-100%
3 Way Banded Hamstring Stretch
250m Row @ 75-100%
​World's Greatest Stretch​

TESTING
0:20 Bike Sprint
500m Row

​
SQUAT CLEAN TECHNIQUE

"ELEVATOR"

3 Cal Bike
6 Cal Row
9 Cal Bike
12 Cal Row
15 Cal Bike
18 Cal Row
21 Cal Bike
24 Cal Row
21 Cal Bike
18 Cal Row
15 Cal Bike 
12 Cal Row
9 Cal Bike
6 Cal Row
3 Cal Bike
WARM UP
2 Rounds​
10 Cal Barefoot Run
20 Banded Knee Hikes (10R/10L)
a. Quad Foam Roll -> Quad Stretch to Knee Hug
b. Hip Flexor Smash -> Banded World's Greatest
10 Cal Row
10 Barefoot Trap Bar Deadlift @ 3:3:0:0
a. Hamstring Roll -> Swoops
b. RDL Reach
10 Cal Bike
10 Alt Hip Bridges
6 90/90 Alt Hip Stretch
"MIRROR, MIRROR"
30 Cal Run
25 Cal Row
20 Cal Bike
10 Clean & Jerk | John: 10 Hang Cleans + 10 Pendlay Rows
5 Strict Pull Ups
Rest 1:00
5 Strict Pull Ups
10 Clean & Jerk
20 Cal Bike
25 Cal Row
30 Cal Run

"ON THE WALL"
5 Rounds
1 Wall Walk | John: 7 Ring Push Ups
1:00 Wall Sit

John: 29:59
​Sarah: 34:17
WARM UP
​400m Jog

20 Band Walks (10R/10L)
20 Monster Walks (10F/10B)
10 Banded Fire Hydrants (each side)
​10 Shinboxes
10 Glute Bridges (dumbbell across hips)
10 Banded Fire Hydrants 

​200m Run

Start building up deadlift weight
​Test all TRX movements 
"DON'T BE DRAMATIC"
30 Minute Time Cap
800m Run

3 Rounds
6 Deadlifts @ 135#
12 Russian Double Dumbbell Swings @ 20# each
18 TRX Hamstring Curls
6 TRX Pikes
12 TRX Body Saws
18 Med Ball Butterfly Sit Ups

800m Run

Score = total time
WARM UP
3 Rounds

100m Jog
10 Box Step Ups (use a bench)
10 Seated Light Strict Arm Press (each side)*
*increase weight per round
​2 Inch Worms with a Push Up

1 Round
10 Forearm Scap Push Ups
7 ea Rotator Cuff Alphabet

2 Rounds
0:10 Straight Arm Ring Hold
0:10 Active Hang (on weird slider thing)
10 Air Squats

1 Devil's Press @ 15#
2 Front Squats @ 15#
2 Ring Rows*
*Body as parallel with the ground as possible, use a bench to elevate feet.
1 Devil's Press @ 20#
​2 Front Squats @ 20#
​1 Ring Dip
1 Devil's Press @ 25#

​2 Front Squats @ 25#
​“PLAN B"
25 Minutes
Buy In
100 Step Ups*
*EMOM: 1 Devil's Press @ 25#

With remaining time...
AMRAP
3 Ring Dips
5 Ring Rows*
*Body as parallel with the ground as possible, use a bench to elevate feet.
7 Push Ups
9 DB Front Squats @ 25#
110m Run (.7 on treadmill)
WARM UP
250m Jog
20 Band Walks (10R/10L)
20 Monster Walks (10F/10B)
10 Leg Swings

15 Banded Glute Bridges

10 Banded Fire Hydrants (each side)
​10 Shinboxes
15 Glute Bridges (dumbbell across hips)
10 Fire Hydrants (no band)
2:00 Elevated Pigeon (each side)

​250m Run
5 Hanging Knee Raises
5 TRX Mt. Climbers (R + L = 1)
5 Double Dumbbell Swings​ @ 15/20#
​5 TRX Pendulums
5 TRX Inverted Rows (legs bent)
5 Banded Windmills (each side)
​5 Banded Hollow Hold + Lat Pull Downs
"NON-CAFE CORTADA"
500m Run
50 Hanging Knee Raises
50 TRX Mountain Climbers (R + L = 1)
50 Double Dumbbell Swings @ 15/20#
25 TRX Pendulums
500m Run
25 TRX Pendulums

50 TRX Inverted Rows (legs bent)
50 Banded Windmills (each side)
50 Banded Hollow Hold + Lat Pull Downs
500m Run
​
Score = total time
MOBILITY PRESCRIPTION
Running & Jumping Prep
Foam Roll Quads
Foam Roll Adductors

WARM UP
3 Rounds
0:30 Jump Rope (change it up!)
5 Wall Squats
Dynamic Stretching Integration
Round 1: Quad Stretch
Round 2: Boot Strappers
Round 3: Kneeling Adductor Stretch
"SPRING BREAK UP"
0:00 - 7:00
EMOM
5 DB Front Squats @ 25/30#
AMRAP Jump Rope*
​*Footwork variations - change it up!

7:00 - 12:00
AMRAP
20 Double Unders
5 DB Thrusters

12:00 - 15:00
AMRAP
DB Front Rack Walking Lunges

15:00 - 20:00
Jump Rope*
*every mistake = 0:30 Side Plank

Score = completion 
COACHES NOTES
This workout is intended to build endurance and mental focus. The goal is not score based, but to minimize mistakes on the jump rope and be efficient on all of the dumbbell movements. 


The workout reads as:
Start with 5 Dumbbell Front Squats, and then hit the jump rope! Do any footwork variation you'd like. On the top of the next minute, complete 5 DB Front Squats again. Continue this until minute 7. At 7 minutes, you will do As Many Rounds As Possible of 20 Double Unders and 5 DB Thrusters. At 12 minutes, you will do As Many Reps As Possible of DB Front Rack (they must be on your shoulders) Walking Lunges. Finish with 5 minutes of jump rope at the 15 minute mark. For every mistake you make, complete in total a 30 second side plank. Divide the time up between sides however you'd like. ​
MOBILITY PRESCRIPTION
Overhead Press Prep
​
​
Shoulder Vitamins
4 Kettlebell Arm Bar (2R/2L) @ 3-5 second hold*
*Complete on the healthy shoulder first, then mindfully pay attention to any pain in your ouchy shoulder
​10 Band Y's

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)
TESTING
Strict Pull Ups
Compare to 3.5 on October 15th, 2021.

STRENGTH
E2:30MOM: 5 Rounds
6 Tempo Strict Press @ 3:0:0:0
Lower down 3 seconds.
>
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 ;) 
​
MOBILITY PRESCRIPTION
Kettlebell LxB Psoas Release
LxB Plantar Fascia
LxB Calves/Achilles Stretch
LxB Pec Smash
LxB Trap Smash

Shoulder Vitamins
6 Kettlebell Arm Bar (3R/3L) @ 3-5 second hold
​10 Band Y's

WARM UP
250 Row @ 50%
0:20 Dead Hang
5 Inch Worms

250m Row @ 75%
5 DB Cuban Press
5 Easy Banded Chin Ups
10 Quad Stretch

250m Row @ 100%
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
“3 DAY KIND OF SORE”
30 Minute Time Cap
8 Rounds

300m Row
8-1 Chin Ups
1+1 Squat Cleans @ 95#
8-1 DB Hang Snatch (each side) @ 35#

Score = total time or rounds and reps finished

Month 3

  • December 13th
  • December 17th
  • December 29th
  • January 4th
  • January 5th
  • January 10th
  • January 12th
  • January 17th
<
>
WARM UP & MOBILITY
2 Rounds

10 Supported Wrist Extensions
10 Unsupported Wrist Flexion
0:30 Banded Wrist Rocks

​25 Cal Run

20 Supine DB Internal/External Rotations (10R/10L)
2 Rounds
20 Wolverine Hold on DB + Wrist Taps (10R/10L)
2 Inch Worms

1:00 PVC/Bench T-Spine Mob
​10 Wall Slides
STRENGTH
​E3MOM: 4 Rounds

6 Hurricane Press @ 12# [3:0:0:0] 
0:30 Ring Hold
12 Ring Rows

"TILAPIA"
5 Rounds
14 Cal Run
7 Ring Push Ups

Rest 2:00

5 Rounds
7 Hanging Knee Raises
14 Butterfly Sit Ups

Score = 16:22
MOBILITY PRESCRIPTION & WRIST WARM UP
T-Spine Foam Roll
T-Spine Sit Ups
20 Supine Internal/External KB Rotations (10R/10L)
10 Forearm Scap Push Ups
0:10 Straight Arm Ring Plank
0:10 Deadhang
20 Supine Internal/External KB Rotations (10R/10L)
10 BB Elbow Rotations

3 Rounds
0:30 Jump Rope
5 Wall Squats
1. Kneeling Adductor Rocks
2. Bootstrappers
3. Pigeon
STRENGTH
​E3MOM: 4 Rounds

6 Front Squats
>4 Icky Shuffle to Lateral Bound & Box Jump (2R/2L)
>8 Light Goblet Squats

"BOTTENBURG BUTTE"
45 Double Unders
35 Cal Row
25 Slider Mountain Climbers

5 Rounds
5 Hang Snatch
5 Overhead Squats

25 Slider Mountain Climbers
35 Cal Row
45 Double Unders
WARM UP
A.
8 Cal Bike
8 Half Get Ups (4R/4L)

B. 1:00 of each of the following:
Foam Roll T-Spine
T-Spine Rotations
Traction Pushes
Good Mornings
Pass Thrus

​Repeat A
STRENGTH 
E1:30MOM: 8 Rounds

4 Power Snatch @ 45#

"WOT THE F"
3 Minute AMRAP
8 Backpack Carry Step Ups @ 20#
8 Alt Hang Snatch 
Score = 3 + 6

1 Minute Rest

3 Minute AMRAP
8 Hanging Knee Raises
8 Ring Push Ups
Score = 4

1 Minute Rest

3 Minute AMRAP
8 Overhead Kettlebell Swings
8 Single Arm Walking Lunges
Score = 2 + 11

1 Minute Rest

2 Rounds for Time
8 Backpack Carry Step Ups @ 20#
8 Alt Hang Snatch 
8 Hanging Knee Raises

8 Ring Push Ups
8 Overhead Kettlebell Swings

8 Single Arm Walking Lunges
Score = 6:18
WARM UP
200m Row @ 75%
10 Box Step Ups 
10 Light DB Cuban Press
3-Way Banded Shoulder Stretch
200m Row @ 100%
0:20 Straight Arm Ring Hold
12 Bottoms Up Press (6R/6L)
10 Light DB Push Press
10 Light DB Alt Hang Snatch


STRENGTH
E2MOM: 6 Rounds
6 Ring Dips @ 3:0:x:0
Black band + red band

>12 Bottoms Up Press (6R/6L)
​12# on right | 10# on left


“BRING THE MADNESS”
E3MOM: Survival
150 + 25m Row
5 Burpee Box Jump Overs @ 20"
5 DB Push Press @ 25#
10 DB Alternating Hang Snatch

Score = 5 + 25

​GREAT JOB!!!!

MOBILITY PRESCRIPTION
1:00 Orb Hamstring Roll
1:00 Orb Pec Smash
1:00 FR Lats
2:00 PVC T-Spine/Bench Mob

WARM UP
2:00 Run
10 Weighted Glute Bridges @ 2:2:2:0
20 Band Walks
20 Monster Walks
10 Wtd. Glute Bridges @ 2:2:2:0
10 Quad Stretch
8 Knee Hugs to World's Greatest
6 90/90 Alternating Hip Stretch


STRENGTH
E2MOM: 4 Rounds
12 RFESS (6R/6L) @ 3:0:x:0
​>12 Hollow Rocks
“ON THE RUN”
E3MOM: 5 Rounds
R1:
15 Cal Run
10 Zurcher Step Ups (5R/5L)
15 Heavy Russian KB Swings
R2:
5 Rounds
  3 DB Gunslingers
  3 DB Front Squats
15 Cal Run

Score = total work time

​COACHES NOTES
Partners will work opposite of each other. 
MOBILITY PRESCRIPTION
LxB Pec Smash
LxB Trap Smash
3-Way Upper Body Banded Stretch

WARM UP
2 Rounds
1:00 Jump Rope
20 Easy Ring Rows
20 Shoulder Taps
0:20 Hollow Hold
0:20 Active Hang

10 Wall Slides
5 Inch Worms
1:00 PVC Shoulder/Tricep Stretch
10 PVC Around the Worlds
10 Band Hip to Face Pulls
10 Wall Slides (Retest)

Warm Up Bench Press weight to 60-65% 1RM

​
STRENGTH
E2MOM: 6 Rounds
6 Bench Press @ 3:0:x:0
>6 Depth Drop Plyo Push Ups

“CASCADE”
EMOM: 5 Rounds
3 Bench Press @ 85%
Tabata: 4 Rounds
Push Ups
Tabata: 4 Rounds
L-Sit Ring Hold 

EMOM: 5 Rounds
3 Weighted Pull Ups
Tabata: 4 Rounds
Single Arm Dumbbell Rows
Tabata: 4 Rounds
Ring Rows

X Time Forearm Plank
X = your PR forearm plank time (accumulated)

​
WARM UP
EMOM

LxB Pec Smash
LxB Trap Smash
LxB Wall Genie
Bike
Run
Row
​Inch Worms

1 Round
10 Kettlebell Deadlifts
5 Kettlebell High Pulls
10 Kettlebell Swings

2 Rounds
Sus Hamstring Curls
Dead Bugs
STRENGTH
E2MOM: 4 Rounds

2 RDL
2 Hang High Pulls
2 Hang Cleans
>10 Banded Kettlebell Swings

"NON-STOP NITRO"
E2MOM: 3 Rounds

300m Run
AMRAP Overhead Kettlebell Swings
Rest 1:00

E2MOM: 3 Rounds
12/15 Cal Bike
AMRAP Single Arm Kettlebell Walking Lunges

3 Rounds
M1: Max Cal Row
M2: Rest

Score = reps
"THE QUEST"
40 Minutes
10 Cal Run
10 Odd Position Walking Lunges
10 Mystery Movement (Banded Overhead Squats)
15 Cal Run
0:15 Ring Hold
15 Mystery Movement (Med Ball V Ups)
20 Cal Run
20 Odd Position Walking Lunges
20 Mystery Movement (Bosu Push Ups)
25 Cal Run 
25 Odd Position Walking Lunges
25 Mystery Movement (Med Ball Cleans)
30 Cal Run
30 OPWL
30 Mystery Movement (Suitcase KB Deadlifts @ 53#)

35 Cal Run
0:35 Ring Hold
35 Mystery Movement (Kettlebell Swings)
40 Cal Run 
40 OPWL
​40 Mystery Movement (Deck Squats)

Score = Round of 40 + 6 Deck Squats


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