Amara & Sabrina |
“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. Be able to do one strict pull up or chin up!
2. By next time we test, at least 5 strict push ups.
3. Increase endurance to be able to last a quarter (8-10 minutes).
2. By next time we test, at least 5 strict push ups.
3. Increase endurance to be able to last a quarter (8-10 minutes).
Muscular Endurance Tests
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Push Ups
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Sit Ups
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Wall Sit
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Pull Ups
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Side Plank
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Single Leg Balance
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10-28-20
19 (modified) |
10-28-20
19 |
10-28-20
1:08 |
10-28-20
R: 0:32 L: 0:30 |
10-28-20
R: |
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Strength Tests
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Squat
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Deadlift
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Clean
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Bench
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Aerobic Capacity Tests
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Mile Run
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400m Run
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0.5 Mile Bike for Time
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0:20 Max Effort Bike (or) Row
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Value
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Skill & Movement Proficiency Tests
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50 Double Unders for Time
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Vertical Jump
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Single Leg Agility
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Benchmark WOD A
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Benchmark WOD B
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10-28-20
R: 17 L: 19 + 2 |
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Benchmark WOD A |
Benchmark WOD B |
Benchmark WOD C |
This Month |
Warm Up
1:00 Jump Rope
20 Band Walks (10R/10L)
20 Monster Walks (10 Forwards/10 Backwards)
10 T-Spine Rotations (each side)
5 Inch Worms
1:00 Jump Rope
10 Glute Bridges
10 Shoulder Taps
10 Quad Stretch
10 Knee Hugs to Traction Lunges
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
- Push Ups in 1:00
- Sit Ups in 1:00
- Max Time Wall Sit
- Max Time Side Plank, right
- Max Time Side Plank, left
Strength: 3 Sets
3 x 6 each Dumbbell Split Squats @ 20#'s
3 x 5 Low Box Jump @ two 45's & one 25
3 x 10 Kettlebell Upright Row @ 35#
3 x 10 Exchange Lunges @ 20#
3 x 10 Skater Hops
3 x 10 Overhead Plate Sit Ups @ 10#
1:00 Jump Rope
20 Band Walks (10R/10L)
20 Monster Walks (10 Forwards/10 Backwards)
10 T-Spine Rotations (each side)
5 Inch Worms
1:00 Jump Rope
10 Glute Bridges
10 Shoulder Taps
10 Quad Stretch
10 Knee Hugs to Traction Lunges
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
- Push Ups in 1:00
- Sit Ups in 1:00
- Max Time Wall Sit
- Max Time Side Plank, right
- Max Time Side Plank, left
Strength: 3 Sets
3 x 6 each Dumbbell Split Squats @ 20#'s
3 x 5 Low Box Jump @ two 45's & one 25
3 x 10 Kettlebell Upright Row @ 35#
3 x 10 Exchange Lunges @ 20#
3 x 10 Skater Hops
3 x 10 Overhead Plate Sit Ups @ 10#
Workout
10 Minute AMRAP
5 Goblet Squats
10 Kettlebell Swings
5 Modified Push Ups
10 Body Raises
Finisher
7 Minute AMRAP: Alternate movements
Farmer's Carry (half court and back)
Wall Sit
10 Minute AMRAP
5 Goblet Squats
10 Kettlebell Swings
5 Modified Push Ups
10 Body Raises
Finisher
7 Minute AMRAP: Alternate movements
Farmer's Carry (half court and back)
Wall Sit
Warm Up
Partner A.
3:00 Bike
Partner B.
20 Band Walks (10R/10L)
20 Monster Walks (10 Forwards/10 Backwards)
10 T-Spine Rotations (each side)
1:00 Foam Roll Glutes (0:30R/0:30L)
1:00 Elevated Pigeon (0:30R/0:30L)
Together:
10 Quad Stretch
10 Knee Hugs to Traction Lunges
10 Feet Elevated Glute Bridges
10 Shoulder Taps
5 Inch Worms
Strength: EMOM
Minute 1:
2 + 1 Banded Chin Ups
Minute 2:
2 + 1 Bench Press @ 65#
Met Con: 7 Rounds for Time
30 Plate Step Ups (odd rounds)
60 Lateral Plate Step Overs (even rounds)
3 Burpees
6 Gunslingers
9 Ring Rows
Total Time:
Partner A.
3:00 Bike
Partner B.
20 Band Walks (10R/10L)
20 Monster Walks (10 Forwards/10 Backwards)
10 T-Spine Rotations (each side)
1:00 Foam Roll Glutes (0:30R/0:30L)
1:00 Elevated Pigeon (0:30R/0:30L)
Together:
10 Quad Stretch
10 Knee Hugs to Traction Lunges
10 Feet Elevated Glute Bridges
10 Shoulder Taps
5 Inch Worms
Strength: EMOM
Minute 1:
2 + 1 Banded Chin Ups
Minute 2:
2 + 1 Bench Press @ 65#
Met Con: 7 Rounds for Time
30 Plate Step Ups (odd rounds)
60 Lateral Plate Step Overs (even rounds)
3 Burpees
6 Gunslingers
9 Ring Rows
Total Time:
Warm Up
Part A.
~5:00 Ladder Drills
20 Band Walks
20 Monster Walks
10 Ankle Hugs to Lateral Lunges
10 Feet Elevated Glute Bridges
20 Single Leg Feet Elevated Glute Bridges (10R/10L)
10 Leg Swings
Part B.
3 Rounds of 5 each
KB Deadlifts
KB "Jump Squats"
KB High Pulls
KB Swings
Box Jumps
Workout
6 Rounds
2 Hang Cleans @ 35#
1 Vertical + Lateral Plyo Drill
5 KB Swings
1 Banded Chin Up
3 Incline Push Ups
then...
Tabata (Alternating Movements)
DB Bicep Curls @ 12#
Overhead Plate Sit Ups @ 10#
Part A.
~5:00 Ladder Drills
20 Band Walks
20 Monster Walks
10 Ankle Hugs to Lateral Lunges
10 Feet Elevated Glute Bridges
20 Single Leg Feet Elevated Glute Bridges (10R/10L)
10 Leg Swings
Part B.
3 Rounds of 5 each
KB Deadlifts
KB "Jump Squats"
KB High Pulls
KB Swings
Box Jumps
Workout
6 Rounds
2 Hang Cleans @ 35#
1 Vertical + Lateral Plyo Drill
5 KB Swings
1 Banded Chin Up
3 Incline Push Ups
then...
Tabata (Alternating Movements)
DB Bicep Curls @ 12#
Overhead Plate Sit Ups @ 10#
Warm Up
Part A.
Foot Care
- Plantar Fascia Roll
- Alternating Achilles/Calf Stretch
- Transverse Arch Roll
- Calves Foam Roll
Part B.
40 Band Walks
10 Banded Plank Jacks
20 Feet Elevated Glute Bridges
10 Ankle Hugs to Lateral Lunges
10 Leg Swings
0:20 Hurricane Hold
3 Inch Worms
Workout
EMOM: 8 Rounds
M1:
7 Hurricane Bicep Curls @ 12#
w/ Remaining Time... Dead Hang
M2:
7 Incline DB Bench Press @ 20#
w/ Remaining Time... Hurricane Hold @ 12#
M3:
7 Overhead Plate Sit Ups @ 10#
w/ Remaining Time... Straight Arm Plank
Part A.
Foot Care
- Plantar Fascia Roll
- Alternating Achilles/Calf Stretch
- Transverse Arch Roll
- Calves Foam Roll
Part B.
40 Band Walks
10 Banded Plank Jacks
20 Feet Elevated Glute Bridges
10 Ankle Hugs to Lateral Lunges
10 Leg Swings
0:20 Hurricane Hold
3 Inch Worms
Workout
EMOM: 8 Rounds
M1:
7 Hurricane Bicep Curls @ 12#
w/ Remaining Time... Dead Hang
M2:
7 Incline DB Bench Press @ 20#
w/ Remaining Time... Hurricane Hold @ 12#
M3:
7 Overhead Plate Sit Ups @ 10#
w/ Remaining Time... Straight Arm Plank
