“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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| goaldecimationchart.pdf |
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 |
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1-24-22 16 Strict Push Ups Chest to 2x 2.5# plates 31 (John) |
1-24-22 1:40 John: 1:13 |
1-24-22 R: 1:32 | L: 1:34 John (R: 0:34 | L: 0:40) |
Strength Tests
Squat |
Deadlift |
Clean |
Bench |
9-20-21 Back Squat 1RM: 115# |
8-7-21 1RM: 100# |
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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 |
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1-31-22 2:06 |
1-31-22 7.5 Cal |
1-24-22 1:54 1:38 (John) |
Month 4
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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) |
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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 |
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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 |
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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 |
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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 |
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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) |
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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 |
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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.
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.
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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 ;) |
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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
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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 |
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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 |
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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 |
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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!!!! |
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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. |
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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) |
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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
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
