JP & Diana Castillo |
“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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JP
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Diana
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Muscular Endurance Tests
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Push Ups
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Forearm Plank
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Wall Sit
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Pull Ups
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Side Plank
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J: 17 (20")
D: 24 (20") |
J: 1:28
D: 1:54 |
Value
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J(R): 0:26 | D(R): 1:12
J(L): 0:49 | D(L): 1:01 |
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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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500m Row
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0:20 Bike Sprint
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Value
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Value
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3-31-20
JP: 12.7 D: 5.3 |
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Skill & Movement Proficiency Tests
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50 Double Unders for Time
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Single Leg Balance
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Single Leg Agility
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Benchmark WOD A
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J(R): 0:41 | D(R): 1:20
J(L): 0:47 | D(L): 0:14 |
J(R): 7 | D(R): 9
J(L): 12 | D(L): 5* *knee started hurting |
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Benchmark WOD A
This Month |
Goals
Functional Movement Screen (FMS) & Warm Up
3:00 Bike
10 World's Greatest
10 PVC Good Mornings
10 SL RDL (BB)
10 PVC Pass Throughs
5 PVC OHS @ [3:0:3:0]
5 Wall Squats
Assessment
Push Ups
Forearm Plank
Side Plank
Single Leg Balance
Single Leg Agility
Workout
2 Sets
8 Split Squats (4R/4L)
12 Kettlebell Swings
8 DB Incline Bench Press
8 Med Ball Chest Pass
20 Banded Windmills
Functional Movement Screen (FMS) & Warm Up
3:00 Bike
10 World's Greatest
10 PVC Good Mornings
10 SL RDL (BB)
10 PVC Pass Throughs
5 PVC OHS @ [3:0:3:0]
5 Wall Squats
Assessment
Push Ups
Forearm Plank
Side Plank
Single Leg Balance
Single Leg Agility
Workout
2 Sets
8 Split Squats (4R/4L)
12 Kettlebell Swings
8 DB Incline Bench Press
8 Med Ball Chest Pass
20 Banded Windmills
Warm Up
PA: 250m Row
PB: Foam Roll
1. Quads
2. Calves/Traps
3. Lats/Traps
Strength: 4 Sets
JP: Clean Progression
Diana: RDL's x 8 @ [3:1:0:0]
Both superset 4 x 16 Banded Post Rows
Core
EMOM
0:15 Side Plank, R.
0:15 Side Plank, L.
3 + 1 Shoulder Taps (R + L = 1)
Tabata Butterfly Sit Ups
PA: 250m Row
PB: Foam Roll
1. Quads
2. Calves/Traps
3. Lats/Traps
Strength: 4 Sets
JP: Clean Progression
Diana: RDL's x 8 @ [3:1:0:0]
Both superset 4 x 16 Banded Post Rows
Core
EMOM
0:15 Side Plank, R.
0:15 Side Plank, L.
3 + 1 Shoulder Taps (R + L = 1)
Tabata Butterfly Sit Ups
EMOM: 8 Rounds
3 Tempo Deadlift @ 3:0:0:0
"American Gothic"
12 Minute AMRAP
10 DB Deadlifts
2 DB Burpee Box Step Overs
6 DB Push Press
2 DB Burpee Box Step Overs
3 Tempo Deadlift @ 3:0:0:0
"American Gothic"
12 Minute AMRAP
10 DB Deadlifts
2 DB Burpee Box Step Overs
6 DB Push Press
2 DB Burpee Box Step Overs
Warm Up
P1: 250 Row
P2: Foam Roll
4 Rounds: Tabata
0:20 Banded Hollow Hold + Lat Pulls
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
3 Rounds
5 Strict Dips
10 Push Ups
15 Air Squats
500m Row
3 Rounds
5 Strict Chin Ups
10 Push Ups
15 Air Squats
500m Row
JP: 17:52
Diana: 19:02
P1: 250 Row
P2: Foam Roll
4 Rounds: Tabata
0:20 Banded Hollow Hold + Lat Pulls
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
3 Rounds
5 Strict Dips
10 Push Ups
15 Air Squats
500m Row
3 Rounds
5 Strict Chin Ups
10 Push Ups
15 Air Squats
500m Row
JP: 17:52
Diana: 19:02
Warm Up
P1: 500m Row
P2: Mobility
3 Inch Worms
10 Scorpions
10 World's Greatest
E2MOM: 7 Rounds
JP
1 RDL
1 Jump Shrug
1 Hang High Pull
1 Hang Clean
Diana
5 RDL's
"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:
JP 12:53
Diana 12:34
P1: 500m Row
P2: Mobility
3 Inch Worms
10 Scorpions
10 World's Greatest
E2MOM: 7 Rounds
JP
1 RDL
1 Jump Shrug
1 Hang High Pull
1 Hang Clean
Diana
5 RDL's
"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:
JP 12:53
Diana 12:34
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
JP: 61
Diana 65
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
JP: 61
Diana 65
