Kiara Melendez |
“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. TEXT COACH ALYSA YOUR TRAINING SCHEDULE. PLAN YOUR WORKOUTS FOR THE WEEK.
2. Text Coach Alysa your workout scores and how it went.
2. Text Coach Alysa your workout scores and how it went.
Muscular Endurance Tests
|
Push Ups
|
Forearm Plank
|
Wall Sit
|
Chin Ups
|
Side Plank
|
Take Your Med Ball
|
|
12-15-20
28 (modified) |
12-6-20
2:03 |
12-6-20
3:40 |
12-6-20
10 (green band) |
12-6-20
R: 1:07 L: 1:11 |
12-26-20
7:17 |
|
1-5-21
21 (strict) |
1-5-21
1:30 |
3-16-21
4:03 *PR! |
1-5-21
7 (purple band) |
1-5-21
R: 1:13 L: 1:20 |
3-16-21
6:41*PR! |
|
3-16-21
4 (black band) |
Strength Tests
|
Front Squat
|
Deadlift
|
Clean
|
Bench
|
|
1-5-21
1RM = 175# |
1-18-21
1RM: 205# |
2-5-21
1RM: 135# |
12-6-20
1RM: 105# |
|
1-14-21
1RM: 115# |
Anerobic & Aerobic Capacity Tests
|
2 Mile Run
|
1,000m Row
|
0:20 Max Effort Bike or Row
|
0.5 Mile Bike
|
|
2-25-21
18:45 |
12-26-20
4:39 |
12-15-20
5.1 Cal |
12-15-20
1:15 |
Skill & Movement Proficiency Tests
|
Vertical Jump
|
SL Balance (Bosu)
|
Single Leg Agility
|
Benchmark WOD A
|
Benchmark WOD B
|
Benchmark WOD C
|
|
Value
|
12-6-20
R: 2:00 (cut off) L: 2:00 (cut off) |
12-6-20
R (clockwise): 23 L (counter-cwise): 22 |
1-8-21
9 + 10 |
1-29-21
69 |
|
|
Value
|
1-18-21
R: 24 + 2 L: 22 + 1 |
Benchmark WOD A
20 Minute AMRAP
3 Squat Cleans @ 85# 7 Wall Balls 11 Cal Row |
Benchmark WOD B
"Face Plant" 3 Rounds for Reps
3:00 Work 10 Overhead Squats @ 95/135# 15 Cal Bike AMRAP Bar Facing Burpees 3:00 Rest 3:00 Work 5 Power Cleans @ 135/185# 300m Row AMRAP Burpees Over the Rower 3:00 Rest Score = # of Burpees |
Benchmark WOD C |
This Month |
Warm Up
Part A.
1:00 Bike
Voodoo Floss Ankle
Foam Roll Calves
4 Turkish Get Ups
4 Inch Worms
1:00 Bike
4 Turkish Get Ups
40 Band Walks
20 Banded Glute Bridges
1:00 Hip Flexor Smash
15 Iso Samson Stretch
Strength
E2MOM @ ascending weight
8 Deadlift
7 Deadlift
6 Deadlift
5 Deadlift
4 Deadlift
3 Deadlift
Workout
3 Minute AMRAP
10 Kettlebell Swings
4 Chin Ups
1 Minute Rest
3 Minute AMRAP
10 Single Arm KB Swings (5R/5L)
4 Renegade Push Up Rows
1 Minute Rest
3 Minute AMRAP
10 Alternating Hang Snatch @ 30#
4 Med Ball Deck Squats
Part A.
1:00 Bike
Voodoo Floss Ankle
Foam Roll Calves
4 Turkish Get Ups
4 Inch Worms
1:00 Bike
4 Turkish Get Ups
40 Band Walks
20 Banded Glute Bridges
1:00 Hip Flexor Smash
15 Iso Samson Stretch
Strength
E2MOM @ ascending weight
8 Deadlift
7 Deadlift
6 Deadlift
5 Deadlift
4 Deadlift
3 Deadlift
Workout
3 Minute AMRAP
10 Kettlebell Swings
4 Chin Ups
1 Minute Rest
3 Minute AMRAP
10 Single Arm KB Swings (5R/5L)
4 Renegade Push Up Rows
1 Minute Rest
3 Minute AMRAP
10 Alternating Hang Snatch @ 30#
4 Med Ball Deck Squats
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
Part A.
Foam Roll: Quads, Glutes, Hamstrings
Part B.
Ladder Drill
10 World's Greatest
10 Quad Stretch
Wolverine Hold
0:15/0:15
0:30/0:15
0:45/0:30
0:60
Part C.
8, 6, 4 Pendlay Row @ increasing weight
8, 6, 4 Lateral Lunges @ increasing weight
Assessment
Wall Sit
Chin Ups
Take Your Medicine Ball
Workout
EMOM: 5 Rounds
M1:
8 Lateral Lunges @ 40#
8 Banded Lateral Jumps
M2:
8 Pendlay Row @ 85#
12 Med Ball Slams
M3:
24 Med Ball Butterfly Sit Ups
Part A.
Foam Roll: Quads, Glutes, Hamstrings
Part B.
Ladder Drill
10 World's Greatest
10 Quad Stretch
Wolverine Hold
0:15/0:15
0:30/0:15
0:45/0:30
0:60
Part C.
8, 6, 4 Pendlay Row @ increasing weight
8, 6, 4 Lateral Lunges @ increasing weight
Assessment
Wall Sit
Chin Ups
Take Your Medicine Ball
Workout
EMOM: 5 Rounds
M1:
8 Lateral Lunges @ 40#
8 Banded Lateral Jumps
M2:
8 Pendlay Row @ 85#
12 Med Ball Slams
M3:
24 Med Ball Butterfly Sit Ups
Warm Up
Part A.
1:00 Jump Rope
20 Band Walks
20 Monster Walks
1:00 Jump Rope
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.
7 each Rotator Cuff Alphabet
7 DB Strict Press @ 20#
10 Forearm Scap Push Ups
0:20 Deadhang
10 PVC Pass Thrus
EMOM: 6 Rounds
1 Turkish Get Up, right
1 Turkish Get Up, left
Workout
7 Rounds for Time
3 Banded Pull Ups
5 Hand Release Push Ups
7 Kettlebell Swings @ 35#
2 Minutes Rest
7 Rounds for Time
3 Banded Dips
5 DB Push Press
7 Single Arm DB Squats @ 30#
Total Time:
Part A.
1:00 Jump Rope
20 Band Walks
20 Monster Walks
1:00 Jump Rope
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.
7 each Rotator Cuff Alphabet
7 DB Strict Press @ 20#
10 Forearm Scap Push Ups
0:20 Deadhang
10 PVC Pass Thrus
EMOM: 6 Rounds
1 Turkish Get Up, right
1 Turkish Get Up, left
Workout
7 Rounds for Time
3 Banded Pull Ups
5 Hand Release Push Ups
7 Kettlebell Swings @ 35#
2 Minutes Rest
7 Rounds for Time
3 Banded Dips
5 DB Push Press
7 Single Arm DB Squats @ 30#
Total Time:
Warm Up
Part A.
3:00 Jump Rope
40 Band Walks (20R/20L)
40 Monster Walks (20 Forwards/20 Backwards)
15 Banded Glute Bridges
10 90/90 Alternating Hip Stretch
10 Scorpions
5 Inch Worms
Part B. 2 Sets
0:20 Reverse Grip Hang on Pull Up Bar
7 each Single Leg KB RDL's
10 KB Deadlift
10 Air Squats | 10 Goblet Squats
Strength
EMOM
1-3 Strict Chin Ups (*note what band you used)
EMOM: 8 Rounds (24 Minutes)
M1:
100 Single Unders
M2:
5 Inverted Barbell Rows (or) 10 TRX/Ring Rows
10 Gunslingers
M3:
5 Push Ups
10 Body Raises
Part A.
3:00 Jump Rope
40 Band Walks (20R/20L)
40 Monster Walks (20 Forwards/20 Backwards)
15 Banded Glute Bridges
10 90/90 Alternating Hip Stretch
10 Scorpions
5 Inch Worms
Part B. 2 Sets
0:20 Reverse Grip Hang on Pull Up Bar
7 each Single Leg KB RDL's
10 KB Deadlift
10 Air Squats | 10 Goblet Squats
Strength
EMOM
1-3 Strict Chin Ups (*note what band you used)
EMOM: 8 Rounds (24 Minutes)
M1:
100 Single Unders
M2:
5 Inverted Barbell Rows (or) 10 TRX/Ring Rows
10 Gunslingers
M3:
5 Push Ups
10 Body Raises
Warm Up
Part A.
1:00 Jump Rope
1:00 Calves Roll
5 Inch Worms
1:00 Jump Rope
1:00 Trap Smash
7 each Rotator Cuff Alphabet
Part B.
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
EMOM: 7 Rounds
3 Front Squats @ 3:0:0:0
Start light and gradually increase weight per round.
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)
Previous Best Time: 8:04
Part A.
1:00 Jump Rope
1:00 Calves Roll
5 Inch Worms
1:00 Jump Rope
1:00 Trap Smash
7 each Rotator Cuff Alphabet
Part B.
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
EMOM: 7 Rounds
3 Front Squats @ 3:0:0:0
Start light and gradually increase weight per round.
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)
Previous Best Time: 8:04
Warm Up
Part A.
3:00 Row
5 Inch Worms
Barbell Complex (7 of each)
- Romainan Deadlifts
- Bent Row
- Hang Cleans
- Front Squat
- Push Press
- Back Squat
Part B. 3 Sets
2 Push Ups
10 Straight Arm Plank Marches
Dynamic Stretch
- Triangles
- World's Greatest
- Quad Stretch
Strength
EMOM: 7 Rounds
3 Bench Press @ 3:0:0:0 (3 seconds on the way down)
Benchmark A
20 Minute AMRAP
3 Squat Cleans @ 85# | Can modify to dumbbells if no barbell available (20 - 30#)
7 Wall Balls | Can modify to dumbbell thrusters if no med ball available (use same as above)
11 Cal Row | Can modify to 200m run if no rower available or 0.5 mile bike
Part A.
3:00 Row
5 Inch Worms
Barbell Complex (7 of each)
- Romainan Deadlifts
- Bent Row
- Hang Cleans
- Front Squat
- Push Press
- Back Squat
Part B. 3 Sets
2 Push Ups
10 Straight Arm Plank Marches
Dynamic Stretch
- Triangles
- World's Greatest
- Quad Stretch
Strength
EMOM: 7 Rounds
3 Bench Press @ 3:0:0:0 (3 seconds on the way down)
Benchmark A
20 Minute AMRAP
3 Squat Cleans @ 85# | Can modify to dumbbells if no barbell available (20 - 30#)
7 Wall Balls | Can modify to dumbbell thrusters if no med ball available (use same as above)
11 Cal Row | Can modify to 200m run if no rower available or 0.5 mile bike
Warm Up
3:00 Row
10 RDL's
5 Inch Worms
10 SL RDL's
10 Leg Swings
10 Kettlebell Swings
0:30 Kettlebell Squat Hold
10 World's Greatest
5 Deadlift @ 65#
5 Hang Cleans @ 65#
5 Power Cleans @ 65#
Strength: 6 Sets
3 Power Cleans
>3 Box Jumps
>12 Single Arm Kettlebell Swings (6R/6L)
Met Con (10 Minutes Total)
10 Rounds: 0:30 of work, 0:30 rest
5 Deadlifts @ 125#
Max Burpee Box Jumps
Previous total = 26*
*beat this number!!!
3:00 Row
10 RDL's
5 Inch Worms
10 SL RDL's
10 Leg Swings
10 Kettlebell Swings
0:30 Kettlebell Squat Hold
10 World's Greatest
5 Deadlift @ 65#
5 Hang Cleans @ 65#
5 Power Cleans @ 65#
Strength: 6 Sets
3 Power Cleans
>3 Box Jumps
>12 Single Arm Kettlebell Swings (6R/6L)
Met Con (10 Minutes Total)
10 Rounds: 0:30 of work, 0:30 rest
5 Deadlifts @ 125#
Max Burpee Box Jumps
Previous total = 26*
*beat this number!!!
Warm Up
1:00 Jump Rope
10 Single Leg FEGB
2:00 Banded Hamstring Dynamic Stretch
1:00 Jump Rope
10 KB Single Leg RDL's
10 90/90 Alternating Hip Stretch
Workout
5 Rounds
5 Modified Pistols (each leg)
0:20 Dot Drill
5 Rounds
Lateral Box Step Up
0:20 Lateral Plate Jumps
1:00 Jump Rope
10 Single Leg FEGB
2:00 Banded Hamstring Dynamic Stretch
1:00 Jump Rope
10 KB Single Leg RDL's
10 90/90 Alternating Hip Stretch
Workout
5 Rounds
5 Modified Pistols (each leg)
0:20 Dot Drill
5 Rounds
Lateral Box Step Up
0:20 Lateral Plate Jumps
