Dot Tieszen |
“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. Improve explosiveness and agility.
2. Increase upper body strength (10 strict push ups; 1 unbanded pull up)
3. 185# 1RM Deadlift
2. Increase upper body strength (10 strict push ups; 1 unbanded pull up)
3. 185# 1RM Deadlift
Muscular Endurance Tests
|
Push Ups
|
Forearm Plank
|
Wall Sit
|
Chin Ups
|
Side Plank
|
Take Your Med Ball
|
|
12-15-20
33 (modified) |
12-10-20
1:25 |
12-10-20
1:42 |
1-19-21
3 (green band) |
12-10-20
R: 1:10 L: 0:47 |
12-26-20
7:11* *no ball |
|
1-23-21
33 (modified) |
1-23-21
1:45 |
1-23-21
R: 1:27 L: 0:57 |
Strength Tests
|
Squat
|
Trap Bar Deadlift
|
Clean
|
Bench
|
|
3-18-21
135# (Back Squat) |
1-19-21
1RM: 150# |
12-6-20
1RM: 105# |
|
Anerobic & Aerobic Capacity Tests
|
Mile Run
|
1,000m Row
|
0:20 Max Effort Bike or Row
|
0.5 Mile Bike
|
|
5:01
|
12-15-20
5.9 Cal |
12-15-20
1:22 |
|
Skill & Movement Proficiency Tests
|
Vertical Jump
|
SL Balance (Bosu)
|
Single Leg Agility
|
Benchmark WOD A
|
Benchmark WOD B
|
Benchmark WOD C
|
|
Value
|
12-10-20
R: 0:56 L: 0:40 |
12-10-20
R (clockwise): 20 L (counter-cwise): 19 |
Value
|
||
|
1-23-21
R: 2:00 (time cap!) L: 2:00 (time cap!) |
1-23-21
R: 21 L: 20 |
Benchmark WOD A |
Benchmark WOD B |
Benchmark WOD C |
This Month
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
20 Minute AMRAP
2 Hang Cleans
2 Shoulder to Overhead
4 Deadlift
4 Burpees Over the Bar
6 Body Raises
6 Butterfly Sit Ups
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
20 Minute AMRAP
2 Hang Cleans
2 Shoulder to Overhead
4 Deadlift
4 Burpees Over the Bar
6 Body Raises
6 Butterfly Sit Ups
Warm Up
Part A.
3:00 Bike
40 Band Walks
10 Plank Jacks
10 Banded Squats
10 Single Leg RDL
Part B.
~1:00 Glute Foam Roll
~1:00 Elevated Pigeon
10 Single Leg RDL
10 Split Squats (each side)
10 Leg Swings
10 Quad Stretch
10 Iso Samson Stretch (each)
Workout
Strength
Split Squats 4 x 4 each
>Box Jumps 4 x 5
>Lateral Lunges 4 x 10
>Depth Drop to Lateral Cone Hop Over 4 x 5 each
Core
Part I: Survival EMOM
0:15 Side Plank, R.
0:15 Side Plank, L.
3 + 1 Shoulder Taps (R + L = 1)
Total Rounds = 13
Part II: Tabata
Butterfly Sit Ups
Part A.
3:00 Bike
40 Band Walks
10 Plank Jacks
10 Banded Squats
10 Single Leg RDL
Part B.
~1:00 Glute Foam Roll
~1:00 Elevated Pigeon
10 Single Leg RDL
10 Split Squats (each side)
10 Leg Swings
10 Quad Stretch
10 Iso Samson Stretch (each)
Workout
Strength
Split Squats 4 x 4 each
>Box Jumps 4 x 5
>Lateral Lunges 4 x 10
>Depth Drop to Lateral Cone Hop Over 4 x 5 each
Core
Part I: Survival EMOM
0:15 Side Plank, R.
0:15 Side Plank, L.
3 + 1 Shoulder Taps (R + L = 1)
Total Rounds = 13
Part II: Tabata
Butterfly Sit Ups
Warm Up
Part A.
3:00 Row
5:00 Mobility
Part B.
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 Swings
M2:
8 Pendlay Rows @ 65#
8 DB Standing Devil's Press
M3:
8 Hanging Knee Raises
Farmer's Carry with Remaining Time...
Part A.
3:00 Row
5:00 Mobility
Part B.
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 Swings
M2:
8 Pendlay Rows @ 65#
8 DB Standing Devil's Press
M3:
8 Hanging Knee Raises
Farmer's Carry with Remaining Time...
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
Workout
Partner Races*
*rest starts when first person finishes
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
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
Workout
Partner Races*
*rest starts when first person finishes
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
Warm Up
3:00 Row
~1:00 Hip Flexor Smash
15 Iso Samson Stretch
10 KB Deadlifts @ 35#
10 KB High Pulls @ 35#
10 Leg Swings
5 Inch Worms
10 Kettlebell Deadlift @ 53#
10 KB High Pulls @ 53#
Strength: E2MOM
@ ascending weight
1 Deadlift
1 Jump Shrug or Clean Pull
1 High Pull
1 Power Clean
Workout
E3MOM: 5 Rounds
3 + 1 Deadlifts @ ending Power Clean weight
5 + 1 Lateral Burpees over the Bar
7 + 1 Med Ball BFSU (Deck Squat at the beginning and end)
3:00 Row
~1:00 Hip Flexor Smash
15 Iso Samson Stretch
10 KB Deadlifts @ 35#
10 KB High Pulls @ 35#
10 Leg Swings
5 Inch Worms
10 Kettlebell Deadlift @ 53#
10 KB High Pulls @ 53#
Strength: E2MOM
@ ascending weight
1 Deadlift
1 Jump Shrug or Clean Pull
1 High Pull
1 Power Clean
Workout
E3MOM: 5 Rounds
3 + 1 Deadlifts @ ending Power Clean weight
5 + 1 Lateral Burpees over the Bar
7 + 1 Med Ball BFSU (Deck Squat at the beginning and end)
Warm Up
Part A.
Foam Roll: Quads, Glutes, Hamstrings, Adductors
Banded: Ankle & Hip Mobility
Dot: Pelvic Reset
Part B.
Band Walks
Single Leg Feet Elevated Glute Bridges
90/90 Alternating Hip Stretch
Shoulder Taps
Iso Samson Stretch
Testing
1-3 RM Back (or) Front Squat
Workout
4 Rounds
25 Cal Bike Sprint
Rest while partner works.
Slowest accumulated time has to do a 5th rep.
Part A.
Foam Roll: Quads, Glutes, Hamstrings, Adductors
Banded: Ankle & Hip Mobility
Dot: Pelvic Reset
Part B.
Band Walks
Single Leg Feet Elevated Glute Bridges
90/90 Alternating Hip Stretch
Shoulder Taps
Iso Samson Stretch
Testing
1-3 RM Back (or) Front Squat
Workout
4 Rounds
25 Cal Bike Sprint
Rest while partner works.
Slowest accumulated time has to do a 5th rep.
Warm Up
500m Row
20 Band Walks
20 Monster Walks
1:00 Elevated Pigeon
1:00 Psoas Release
15 Iso Samson Stretch
10 Leg Swings
10 PVC Good Mornings
10 PVC Pass Throughs
Strength
Potentiation Warm Up
24 Single Leg Feet Elevated Glute Bridges (12R/12L)
24 Ring Rows
0:24 Wolverine Hold
3 Sets
10 Plate Hip Thrusts
12 Kettlebell Swings
12 Dumbbell Bench Press @ 20#
3 Sets
6 Chin Ups (green band)
12 Palloff Press (each side)
6 Single Leg Box Squats (each side)
500m Row
20 Band Walks
20 Monster Walks
1:00 Elevated Pigeon
1:00 Psoas Release
15 Iso Samson Stretch
10 Leg Swings
10 PVC Good Mornings
10 PVC Pass Throughs
Strength
Potentiation Warm Up
24 Single Leg Feet Elevated Glute Bridges (12R/12L)
24 Ring Rows
0:24 Wolverine Hold
3 Sets
10 Plate Hip Thrusts
12 Kettlebell Swings
12 Dumbbell Bench Press @ 20#
3 Sets
6 Chin Ups (green band)
12 Palloff Press (each side)
6 Single Leg Box Squats (each side)
Warm Up
1:00 Jump Rope
5 Inch Worms
10 World's Greatest
1:00 Jump Rope
30 Band Walks (15R/15L)
30 Monster Walks (15 Forwards/15 Backwards)
10 Banded Glute Bridges
1:00 Jump Rope
10 90/90 Alternating Hip Stretch
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
- Max Forearm Plank
- Max Time Wall Sit
- Max Time Side Plank, right
- Max Time Side Plank, left
Strength
Split Squats 4 x 5 each
>Box Jump w/ Single Leg Landing 4 x 5 each
>Reverse Slider Lunges 4 x 7 each
>Feet Elevated Glute Bridges 4 x 20
>Shoulder Taps 4 x 14
1:00 Jump Rope
5 Inch Worms
10 World's Greatest
1:00 Jump Rope
30 Band Walks (15R/15L)
30 Monster Walks (15 Forwards/15 Backwards)
10 Banded Glute Bridges
1:00 Jump Rope
10 90/90 Alternating Hip Stretch
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
- Max Forearm Plank
- Max Time Wall Sit
- Max Time Side Plank, right
- Max Time Side Plank, left
Strength
Split Squats 4 x 5 each
>Box Jump w/ Single Leg Landing 4 x 5 each
>Reverse Slider Lunges 4 x 7 each
>Feet Elevated Glute Bridges 4 x 20
>Shoulder Taps 4 x 14
Warm Up
Partner 1: Jog 3:00
Partner 2: 3 Sets
10 Kettlebell Deadlifts
2 Inch Worms
then...
20 Band Walks
20 Monster Walks
10 Banded Glute Bridges
90/90 Alternating Hip Stretch
Workout
3 Rounds for Time & Reps
Partner 1: 800m Run
Partner 2: AMRAP
7 Trap Bar Deadlifts
5 Burpee Box Jumps
3 Push Ups
Kiara: 8 total rounds
Dot: 7 + 2 total rounds
Partner 1: Jog 3:00
Partner 2: 3 Sets
10 Kettlebell Deadlifts
2 Inch Worms
then...
20 Band Walks
20 Monster Walks
10 Banded Glute Bridges
90/90 Alternating Hip Stretch
Workout
3 Rounds for Time & Reps
Partner 1: 800m Run
Partner 2: AMRAP
7 Trap Bar Deadlifts
5 Burpee Box Jumps
3 Push Ups
Kiara: 8 total rounds
Dot: 7 + 2 total rounds
Warm Up
1:00 Jump Rope
1:00 Calves Roll
5 Inch Worms
1:00 Jump Rope
1:00 Trap Smash
7 each Rotator Cuff Alphabet
10 PVC Pass Thrus
40 Band Walks
40 Monster Walks
20 Feet Elevated Glute Bridges
10 Leg Swings
10 Quad Stretch
10 Ankle Hugs to Lateral Lunges
1:00 Double Under Practice
Testing
Max Push Ups in 1:00
0.5 Mile Bike
0:20 Max Effort Bike
Workout: 3 Rounds for Time
25 Double Unders (or) 75 Single Unders
1 Round Take Your Medicine Ball
(5 V Ups, 10 Suitcases, 15 Toe Taps, 20 Russian Twist)
Dot: 8:09 | Kiara: 8:04
1:00 Jump Rope
1:00 Calves Roll
5 Inch Worms
1:00 Jump Rope
1:00 Trap Smash
7 each Rotator Cuff Alphabet
10 PVC Pass Thrus
40 Band Walks
40 Monster Walks
20 Feet Elevated Glute Bridges
10 Leg Swings
10 Quad Stretch
10 Ankle Hugs to Lateral Lunges
1:00 Double Under Practice
Testing
Max Push Ups in 1:00
0.5 Mile Bike
0:20 Max Effort Bike
Workout: 3 Rounds for Time
25 Double Unders (or) 75 Single Unders
1 Round Take Your Medicine Ball
(5 V Ups, 10 Suitcases, 15 Toe Taps, 20 Russian Twist)
Dot: 8:09 | Kiara: 8:04
Warm Up
Part A.
P1: 2:00 Row
P2: 2:00 Bike
Then switch.
Part B. Foam Roll ~1:00 each
- Lats
- T-Spine
- T-Spine Sit Ups
- Quads
Part C.
Band Walks & Monster Walks
20 Feet Elevated Glute Bridges
10 Leg Swings
10 Quad Stretch
10 Knee Hugs to Samson Stretch
0:15 Hollow Hold
Testing
Take Your Medicine Ball
1,000m Row Time Trial
Workout: 3 Rounds for Time
P1: 500m Row
P2: AMRAP
5 Push Ups
10 Ring Rows
0:20 Hold on Rings
Part A.
P1: 2:00 Row
P2: 2:00 Bike
Then switch.
Part B. Foam Roll ~1:00 each
- Lats
- T-Spine
- T-Spine Sit Ups
- Quads
Part C.
Band Walks & Monster Walks
20 Feet Elevated Glute Bridges
10 Leg Swings
10 Quad Stretch
10 Knee Hugs to Samson Stretch
0:15 Hollow Hold
Testing
Take Your Medicine Ball
1,000m Row Time Trial
Workout: 3 Rounds for Time
P1: 500m Row
P2: AMRAP
5 Push Ups
10 Ring Rows
0:20 Hold on Rings
Warm Up
Part A.
5 Inch Worms
10 Leg Swings
40 Band + Monster Walks
20 Feet Elevated Glute Bridges
10 90/90 Alternating Hip Stretch
20 Single Leg Feet Elevated Glute Bridges (10R/10L)
0:15 Hollow Hold
Part B.
5 Romanian Deadlifts @ 35#
10 Kettlebell Swings @ 35#
5 Hang High Pulls
5 PVC Clean Catches
5 Hang Cleans
Strength & Technique
Hang Cleans @ increasing weight
5, 5, 4, 4, 3, 3, 3
Workout
3 Rounds
3:00 Work
250m Row
15 Kettlebell Swings
AMRAP Plate Hops
1:30 Rest
Total Score = # of Plate Hops = 322
Part A.
5 Inch Worms
10 Leg Swings
40 Band + Monster Walks
20 Feet Elevated Glute Bridges
10 90/90 Alternating Hip Stretch
20 Single Leg Feet Elevated Glute Bridges (10R/10L)
0:15 Hollow Hold
Part B.
5 Romanian Deadlifts @ 35#
10 Kettlebell Swings @ 35#
5 Hang High Pulls
5 PVC Clean Catches
5 Hang Cleans
Strength & Technique
Hang Cleans @ increasing weight
5, 5, 4, 4, 3, 3, 3
Workout
3 Rounds
3:00 Work
250m Row
15 Kettlebell Swings
AMRAP Plate Hops
1:30 Rest
Total Score = # of Plate Hops = 322
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* ? hip flexor?
Side Plank, R.
Side Plank, L.
Workout
Survival EMOM
M1:
3 Bench Press @ 85#
3 + 1 Incline Push Ups
M2:
3 Pendlay Rows @ 85#
3 + 1 Ring Rows
M3:
3 Butterfly Med Ball Sit Ups
3 + 1 Med Ball Slams
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* ? hip flexor?
Side Plank, R.
Side Plank, L.
Workout
Survival EMOM
M1:
3 Bench Press @ 85#
3 + 1 Incline Push Ups
M2:
3 Pendlay Rows @ 85#
3 + 1 Ring Rows
M3:
3 Butterfly Med Ball Sit Ups
3 + 1 Med Ball Slams
Warm Up
Part A.
~1:00 Hamstring & Adductor Roll
~1:00 Calves Foam Roll
10 Single BB RDL
10 BB Front Squat
Part B.
10 Ankle Hugs to Lateral Lunges
10 Quad Stretch
3 Inch Worms
10 SL BB RDL
10 BB Front Squats
5 Strict Press
Part C.
0:10 Hollow Hold
0:20 Hurricane Hold
0:20 Hollow Hold
0:30 Hurricane Hold
Workout
20 Minute AMRAP
16 Cal Bike
12 Med Ball Slams
8 Slider Mountain Climbers
0:40 Hurricane Hold
Total Rounds: 5 + 8
Part A.
~1:00 Hamstring & Adductor Roll
~1:00 Calves Foam Roll
10 Single BB RDL
10 BB Front Squat
Part B.
10 Ankle Hugs to Lateral Lunges
10 Quad Stretch
3 Inch Worms
10 SL BB RDL
10 BB Front Squats
5 Strict Press
Part C.
0:10 Hollow Hold
0:20 Hurricane Hold
0:20 Hollow Hold
0:30 Hurricane Hold
Workout
20 Minute AMRAP
16 Cal Bike
12 Med Ball Slams
8 Slider Mountain Climbers
0:40 Hurricane Hold
Total Rounds: 5 + 8
