“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. Become faster and improve speed and agility.
2. Improve stamina. Be able to play longer than 4:00 at a time.
3. Eat a healthy breakfast every day! 

• Eat within the first hour of waking up.
• Drink a glass of water within the first hour of waking up.
• Make something that has all the macros: carbs, protein, and fat.​​

Muscular Endurance Tests

Push Ups	Forearm Plank	Wall Sit	Banded Chin Ups	Side Plank	Take Your Med Ball
12-24-20 ​12 modified	12-24-20 ​0:40​	12-24-20 ​1:14	12-31-20 ​0 (two bands)	12-24-20 ​(modified: kick stand) ​R: 0:17 ​L: 0:14	1-20-21 (3 Rounds) ​​8:03
	1-23-21 ​0:54	1-23-21 ​1:24		1-23-21 (modified: kickstand) R: 0:31 ​L: 0:30

Strength Tests

Back Squat	Trap Bar Deadlift	Clean	Bench
1-20-21 ​1RM: 190#	12-26-20 ​1RM: 235#	3-26-21 1RM: 115#	12-26-20 1RM: 90#
	3-20-21 255# *PR!		3-20-21 100# ​*PR!

Anerobic & Aerobic Capacity Tests

500m Row	1,000m Row	0:20 Max Effort Bike or Row	0.5 Mile Bike
3-26-21 ​2:10	12-31-20 ​5:13	12-26-20 7.1 Cal	12-26-20 1:29
		3-20-21 11.5
		3-31-21 12.7 ​*PR!

Skill & Movement Proficiency Tests

Vertical Jump	SL Balance (Bosu)	Single Leg Agility	Benchmark WOD A	Benchmark WOD B	Benchmark WOD C
Value	12-24-20 R: 0:05 ​L: 0:03	12-24-20 R: 7 + 2 L: 8 + 1	Value
	1-23-21 R: 0:15 ​L: 0:05	1-23-21 R: 9 L: 9 + 2

Benchmark WOD A

​20 Minute AMRAP
2 Hang Cleans (@ 65#)
2 Shoulder to Overhead
4 Deadlift
4 Burpees Over the Bar
6 Body Raises
6 Butterfly Sit Ups

Benchmark WOD B

Benchmark WOD C

This Month

• March 20th
• March 24th
• March 27th
• March 31st
• -
• -
• -
• -
• -
• -

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Warm Up
Part A.
500m Row
20 Band Walks
20 Monster Walks
1:00 Elevated Pigeon
1:00 Psoas Release

Part B.
15 Iso Samson Stretch
10 Leg Swings
10 PVC Good Mornings
10 PVC Pass Throughs

Potentiation Warm Up
24 Single Leg Feet Elevated Glute Bridges
24 Ring Rows
0:24 Wolverine

Assessment
1-3RM Deadlift
1-3RM Bench Press

Met Con
4 Rounds for Time
20 Cal Bike
0:90 Active Recovery

Warm Up
P1: 1:30 Row
P2: 1:30 Bike
Foam Roll

Tabata: 4 Rounds
0:20 Banded Hollow Hold + Lat Pull Downs
0:10 Rest
0:20 Wolverine Hold
0:10 Rest

E1:30MOM: 8 Rounds
5 Tempo Bench Press @ 3:0:0:0

"March Madness"
500m Row 
2 Rounds*
*was 3, modified for time
5 Strict Dips
10 Push Ups
15 Air Squats
500m Row
2 Rounds
5 Strict Chin Ups
10 Push Ups
15 Air Squats
500m Row

E2MOM: 7 Rounds
1 RDL
1 Jump Shrug
1 Hang High Pull
1 Hang Clean

Testing
1-3RM Hang Clean
500m Row

"Get to the Machine"
3 Rounds for Time
20 Slider Mountain Climbers
20 Ground to Overhead @ 35#
20 Side Plank Knee Raises (10R/10L)
20 Box Step Overs
then...
500m Row

​Total Time: 22:57

Warm Up
1:00 Jump Rope
5 Inch Worms
1:00 Trap Smash
1:00 Rhomboid Smash
1:00 Jump Rope
10 World's Greatest

Strength: 3 Sets
10 Hurricane Press @ 3:0:0:0
>0:20 Bike Sprint test (3 attempts) at some point<

"All Out"
4 Rounds
2:00 of Work
250m Row
AMRAP Burpees Over the Rower

2:00 Rest

2:00 of Work
150 Single Unders
AMRAP Burpees

2:00 Rest

​Total score = 28 

• Jan. 27th
• Jan. 30th
• Feb. 3rd
• Feb. 6th
• Feb. 10th
• Feb. 17th
• Feb. 20th
• March 10th
• March 12th
• March 17th

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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
5 Rounds for Time
16 Cal Bike
12 Slider Mountain Climbers 
8 Kettlebell Swings
0:40 Hurricane Hold

Total Time: 26:32

Warm Up
Part A. 
500m Row
Band Walks
10 Leg Swings
10 DB Strict Press @ 20#
10 PVC Pass Throughs
10 PVC Good Mornings

Part B. Clean Progression
3 Sets @ increasing weight?
3 RDL's
3 Jump Shrugs
3 Hang High Pulls
3 PVC Clean Catch
3 Hang Cleans

Workout: Benchmark A
​20 Minute AMRAP
2 Hang Cleans @ 65#
2 Shoulder to Overhead @ 65#
4 Deadlift @ 65#
4 Burpees Over the Bar
6 Body Raises
6 Butterfly Sit Ups

Total Rounds: 6 + 10

Warm Up
Part A. 
3:00 Bike
40 Band Walks
10 Plank Jacks
10 Banded Squats
20 Banded FEGB

Part B. 
~1:00 Hamstring Roll
~1:00 Quad & Glute Roll
~1:00 Elevated Pigeon 
~1:00 Couch Stretch

Strength
Split Squats 4 x 4 each
>Box Jumps 4 x 4
>Kettlebell Swings 4 x 8
​>Depth Drop to Cone Hop Overs 4 x 4 each

Warm Up
Knee Voodoo Floss
 - Quad Roll
 - Supra-Patellar Smash 
 - 5 Supported Squats
3:00 Bike
1:00 Kettlebell Hip Flexor Smash
30 Iso Samson Stretch (15R/15L)

Strength
Romanian Deadlifts 3 x 7
>Single Leg Feet Elevated Glute Bridges 3 x 10 each
>Deadbugs 3 x 20

Pendlay Rows 3 x 7
>Ring Rows 3 x 14
>Palloff Press 3 x 7 each

DB Split Squats 3 x 7 each
>VMO Squat 3 x 10 each
>Banded Anti-Rotration 3 x 0:30 each

DB Incline Bench Press 3 x 7
>Supine Medicine Ball Toss 3 x 7
>Med Ball Rotational Toss 3 x 7 each

Warm Up
Part A.
Knee Voodoo Floss
 - Quad Roll
 - Supra-Patellar Smash 
 - 5 Supported Squats
3:00 Bike
1:00 Kettlebell Hip Flexor Smash
30 Iso Samson Stretch (15R/15L)

Part B. 2 Sets - increase weight on second set
5 DB Front Squats
5 DB Strict Press
5 DB Thrusters
5 DB Gunslingers
5 DB Touch & Go Deadlifts

Workout
8 Rounds
2:00 Work
5 DB Thrusters
10 DB Gunslingers
15 DB Touch & Go Deadlifts
Max Calories on the Bike*
*any # less than 7 = 2 Butterfly Sit Up penalty at the end
1:00 Rest

Total = 48 Butterfly Sit Ups

Warm Up
3:00 Row
10 Leg Swings
10 Shoulder Taps
10 Single Leg RDL's
10 PVC Good Mornings
10 PVC Pass Thrus
20 Deadbugs
20 Band Walks (each way)
20 Monster Walks

EMOM: 8 Rounds
M1: 
8 Bench Press @ 55#
8 KB Single Arm Swings (4R/4L)

M2:
8 Pendlay Rows @ 65#
8 DB Standing Devil's Press

M3:
Farmer's Carry 

Warm Up
Part A. 
Plantar Fascia Roll
Calves Roll

Part B. 10 Minutes
Foam Rolling & Dynamic Mobility

Strength
5, 5, 3, 3, 3, 1, 1 Hang Cleans
>Box Jumps x 3 (first 4 sets)
>KB Swings x 5 @ 53# (second 4 sets)
>MB Slams x 8

10 (5R/5L) RFESS*
>MB Butterfly Sit Ups x 8

*Need to work on single leg strength. Modified to 10 walking lunges.

Warm Up
Part A. 
4 x 0:30 Dot Drills
4 x 10 Stability Strength
a. Single Leg KB RDL
b. Iso Single Leg RDL with DB Bent Rows
c. Eccentric Lateral Lunge (toe forward, toe up to come back up)
d. Hurricane Press + 0:03 Eccentric 

Part B. EMOM
Odd: 3 Overhead Squats (0:03 Eccentric, 0:03 Concentric) 
Even: Dynamic Stretch

Strength
Overhead Squats 3 x 5

Workout
10 Burpee to Lateral Box Jump Overs
Rest 1:30

16 Goblet Squats
16 Alternating Hang Snatch
Rest 1:00 

10 Burpee to Lateral Box Jump Overs
Rest 1:30 

16 Goblet Squats
16 Alternating Hang Snatch
Rest 1:00

• Dec. 24th
• Dec. 26th
• Dec. 31st
• Jan. 2nd
• Jan. 4th
• Jan. 8th
• Jan. 13th
• Jan. 16th
• Jan. 20th
• Jan. 23rd

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Warm Up
1:00 Plate Step Ups
3 Inch Worms
10 World's Greatest
1:00 Plate Step Ups
10 Quad Stretch
10 Ankle Hugs to Lateral Lunge
20 Band Walks
20 Monster Walks
10 Banded Glute Bridges

Testing
SL Agility
SL Balance
Push Ups
Forearm Plank
Side Plank (R + L)
Wall Sit

Workout: 3 Sets
5 each side Split Squats
5 Plate Jumps
10 Kettlebell Swings
10 Shoulder Taps

Warm Up
3:00 Bike
20 Band Walks
20 Monster Walks
15 Glute Bridges
0:10 Side Plank, right
0:10 Side Plank, left
5 Inch Worms
10 Quad Stretch
10 Ankle Hugs to Lateral Lunges
10 Barbell Bench Press
10 PVC Pass Throughs
10 Trap Bar Deadlifts @ 65#
10 Ring Rows

Testing
0.5 Mile Bike
0:20 Max Effort Bike
1-3RM Bench Press
3-5RM Deadlift

Warm Up
500m Row
5 Inch Worms
10 Shoulder Taps
0:20 Side Plank (each side)
10 Kettlebell Swings
0:20 Straight Arm Plank
40 Band & Monster Walks
20 Ring Rows

Testing
Banded Chin Ups
1,000m Row Time Trial

Workout
3 Rounds for Time
500m Row @ 1,000m pace
10 Kettlebell Swings
10 Slider Body Saws
10 Ring Rows
10 Gunslingers

Warm Up
Ladder Drills
Band Work
Dynamic Stretches
 - 10 Leg Swings
 - 10 Quad Stretch
 - 10 Knee Hugs to Samson Stretch
Rotator Cuff Alphabet
10, 8, 6, 4 Romanian Deadlift w/ increasing weight
10, 8, 6, 4 Inverted Barbell Row Cluster (@ 2 ht.)

Workout: 3 Sets
8 Romanian Deadlifts @ 80#
4 Swing & Sticks
 - Land
 - Jump
 - Jump to Plate
8 Kettlebell Swings
12 Slantboard Squats
8, 6, 4 Inverted Barbell Row Cluster (@ 2 ht.)

Warm Up
500m Row
5 Inch Worms
10 Air Squats
10 Quad Stretch
10 Goblet Squats
10 Knee Hugs to Samson Stretch
~1:00 Elevated Pigeon
10 Goblet Squats*
*elevate heels

Workout
7 Minute AMRAP*
5 Trap Bar Deadlift
3 Box Jumps
1 Renegade Push Up Row

Total Rounds: 5

2 Minute Rest

7 Minute AMRAP*
8 Kettlebell Swings
6 Single Arm Walking Lunges
4 Kettlebell Push Ups

Total Rounds: 4

*every round under 10 = 0:10 plank at the end

Warm Up
Part A.
~2:00 Foot Care
~1:00 Calves Roll
~1:00 Hamstring Roll
4 Inch Worms
4 x 0:20 + Drills
8 Swing & Stick to Lateral Bound & Hold
10 Quad Stretch
10 Ankle Hugs to Lateral Lunges
10 Wall Squats

Part B.
Barbell Complex 1 x 7 each
- RDL's
- Bent Rows
- Hang Cleans
- Front Squats
- Push Press
- Back Squat
4 Quick Box Step Ups

Workout
8 Sets
1 Front Squat @ ascending weight
1 Vertical + Lateral Plyo Drill
5 each Single Leg FEGB
2 Jumping Pull Ups
5 Ring Rows
D + B Contralateral Carry

Warm Up
Part A.
3:00 Bike
Pelvic Reset
~2:00 Adductor & Hamstring Roll 
10 Kneeling Adductor Stretch (each side)
~1:00 Quad Foam Roll
~1:00 Calves Foam Roll

Part B.
5 Inch Worms
10 Banded Air Squats to Target
10 Quad Stretch
10 Ankle Hugs to Lateral Lunges
10 Wall Squats
​0:30 KB Squat Hold
5 Goblet Squats
10 Leg Swings

Testing
1-3RM Back (or) Front Squat
Take Your Medicine Ball 

Warm Up
Part A.
1:00 Jump Rope
~1:00 Calves Foam Roll
~1:00 T-Spine Roll & T-Spine Sit Ups
~1:00 Lat Roll

Part B.
1:00 Jump Rope
10 World's Greatest
7 ea Rotator Cuff Alphabet
10 Forearm Scapula Push Ups
10 PVC Pass Throughs
10 PVC Around the World's 
5 Inch Worms

Testing
SL Agility
SL Balance
Forearm Plank
Side Plank, R.
Side Plank, L.
Wall Sit

Workout
Survival EMOM
M1:
3 Bench Press @ 85#
3 + 1 Incline Push Ups
M2:
3 Pendlay Rows @ 85#
3 + 1 Ring Rows
M3:
​3 Overhead Med Ball Sit Ups
3 + 1 Med Ball Slams

Workout Library

contract & conditions

For information on reschedules, cancellations, session expiration, or changing your plan, please read over the Contract Terms & Conditions.