Majorie Baldwin |
“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: first 3 Months of 2021
|
Marjorie
1. Lose 15# by March (get to 38% body fat). 2. Run a 5k. 3. Drink 3/4 gallon of water daily. |
Lauren
1. Move 10,000 steps/day. 2. Drink 1 gallon of water daily. 3. Read for 1 hour daily. |
Muscular Endurance Tests
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Push Ups
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Forearm Plank Hold
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Wall Sit
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Side Planks
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Take Your Med Ball
|
|
8-12-20
10 Modified |
8-12-20
0:08 |
8-12-20
0:10 |
8-12-20
R: 0:08 Modified L: 0:07 Modified |
Value
|
|
10-12-20
13 Modified |
10-12-20
0:18 |
10-12-20
0:32 |
10-12-20
R: 0:19 Modified L: 0:17 Modified |
Value
|
|
11-28-20
10 Incline |
11-28-20
17 St. Leg Sit Ups |
11-28-20
0:44*PR! |
11-28-20
R: 0:28*PR! L: 0:27*PR! |
Strength Tests
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Squat
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Trap Bar Deadlift
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Bench Press
|
|
10-26-20
170# |
9-14-20
3RM = 65# |
|
|
3-20-21
155# |
3-20-21
1RM = 85# |
Aerobic Capacity Tests
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1600m Row
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0.5 Mile Bike for Time
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0:20 Max Effort Bike (cals)
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500m Row
|
|
10-26-20
1:29 |
10-26-20
4.4 cals |
Value
|
|
|
1-18-21
1:26 |
Skill & Movement Proficiency Tests
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50 Double Unders for Time
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Benchmark WOD A
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Benchmark WOD B
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Benchmark WOD C
|
|
10-31-20
37:21 |
9-14-20
6 + 1 |
8-17-20
DNF |
|
|
1-18-21
6 + 4 |
Benchmark WOD A
3 Rounds for Time "The Terrible 20"
20 Cal Bike 20 Reverse Lunge & Press (10R/10L) 20 Kettlebell Swings 20 Dumbbell Bench Press 20 Body Raises |
Benchmark WOD B
10 Minute AMRAP
4 Burpees 6 Plate Jumps 4 Goblet Squats |
Benchmark WOD C
30 Minute Time Cap
4 Rounds for Time 25 Cal Incline Walk @ 5 incline 10 Kettlebell Swings 10 Butterfly Sit Ups 10 Kettlebell Swings 10 TRX Rows 2:00 Rest |
This Month
Warm Up
3:00 Row
Mobility | Core
a. Calves | Bosu SL Balance
b. Quads | Wolverine Hold
c. Glutes | FEGB
d. Pigeon | Wall Squats
Strength
E2MOM
3 Front Squats @ 3:0:0:0
Workout
5 Rounds
10 Cal Bike
10 Kettlebell Swings
15 Butterfly Sit Ups
Total Time: 18:58
3:00 Row
Mobility | Core
a. Calves | Bosu SL Balance
b. Quads | Wolverine Hold
c. Glutes | FEGB
d. Pigeon | Wall Squats
Strength
E2MOM
3 Front Squats @ 3:0:0:0
Workout
5 Rounds
10 Cal Bike
10 Kettlebell Swings
15 Butterfly Sit Ups
Total Time: 18:58
Warm Up
Pelvic Reset
2 Rounds
5 Inch Worms
10 Shoulder Taps
15 Glute Bridges
20 Band Walks
15 Minutes of Mobility
Spend about 60 to 90 seconds on each side for the following mobility exercises:
Quad Foam Roll
Hip Flexor Roll
Wall Quad Stretch
Glute Foam Roll
90/90 Alternating Hip Stretch
15 Minutes of Stability
3 Rounds
10 Single Leg RDL's (each side)
0:30 Lunge Hold, right
0:30 Lunge Hold, left
1:00 Deadbugs
1:00 Glute Bridges
Pelvic Reset
2 Rounds
5 Inch Worms
10 Shoulder Taps
15 Glute Bridges
20 Band Walks
15 Minutes of Mobility
Spend about 60 to 90 seconds on each side for the following mobility exercises:
Quad Foam Roll
Hip Flexor Roll
Wall Quad Stretch
Glute Foam Roll
90/90 Alternating Hip Stretch
15 Minutes of Stability
3 Rounds
10 Single Leg RDL's (each side)
0:30 Lunge Hold, right
0:30 Lunge Hold, left
1:00 Deadbugs
1:00 Glute Bridges
Warm Up
Pelvic Reset
2 Rounds
0:30 Balance, Right Leg
0:30 Balance, Left Leg
20 Band Walks
10 Single Leg Glute Bridges
2:00 Elevated Pigeon, right
2:00 Elevated Pigeon, left
15 Minutes of Stability
3 Rounds
0:30 Lateral Lunge Hold, right
0:30 Lateral Lunge Hold, left
10 Plank Marches
0:20 Side Plank, right
0:20 Side Plank, left
Pelvic Reset
2 Rounds
0:30 Balance, Right Leg
0:30 Balance, Left Leg
20 Band Walks
10 Single Leg Glute Bridges
2:00 Elevated Pigeon, right
2:00 Elevated Pigeon, left
15 Minutes of Stability
3 Rounds
0:30 Lateral Lunge Hold, right
0:30 Lateral Lunge Hold, left
10 Plank Marches
0:20 Side Plank, right
0:20 Side Plank, left
Warm Up
2:00 Elevated Pigeon Pose (each side)
10 World's Greatest
10 Quad Stretch
10 Ankle Hugs to Lateral Lunge
20 Band Walks
20 Monster Walks
10 Banded Glute Bridges
Workout: Core & Conditioning
3 Sets
400m Run (0.25 on Treadmill)
10 Push Ups
3 Sets
200m Incline (@ 10) Power Walk (0.12 on Treadmill)
10 Body Raises
4 Sets
0:25 Side Plank, right
0:25 Side Plank, left
6 Medicine Ball Russian Twist (R + L = 1)
12 Medicine Ball Toe Taps
0:30 Rest
2:00 Elevated Pigeon Pose (each side)
10 World's Greatest
10 Quad Stretch
10 Ankle Hugs to Lateral Lunge
20 Band Walks
20 Monster Walks
10 Banded Glute Bridges
Workout: Core & Conditioning
3 Sets
400m Run (0.25 on Treadmill)
10 Push Ups
3 Sets
200m Incline (@ 10) Power Walk (0.12 on Treadmill)
10 Body Raises
4 Sets
0:25 Side Plank, right
0:25 Side Plank, left
6 Medicine Ball Russian Twist (R + L = 1)
12 Medicine Ball Toe Taps
0:30 Rest
Spin Intervals: 23 minutes total
5:00 Easy Warm Up (Recovery speed)
1:30 Hard Bike (high RPM's, medium resistance)
25 Air Squats
1:00 Recovery Bike (low RPM's, low resistance)
1:30 Hard Bike
30 Shoulder Taps *pause for a second on each shoulder, these should not be unbroken!*
1:00 Recovery Bike
1:30 Hard Bike
35 Physioball Hamstring Curls (or) Feet Elevated Glute Bridges
1:00 Recovery Bike
1:30 Hard Bike
5:00 Cool Down
Core Circuit - 5 Rounds
Rest as needed, but no more than 0:15 at a time.
0:15 Forearm Plank
0:15 Side Plank, right
0:15 Side Plank, left
5:00 Easy Warm Up (Recovery speed)
1:30 Hard Bike (high RPM's, medium resistance)
25 Air Squats
1:00 Recovery Bike (low RPM's, low resistance)
1:30 Hard Bike
30 Shoulder Taps *pause for a second on each shoulder, these should not be unbroken!*
1:00 Recovery Bike
1:30 Hard Bike
35 Physioball Hamstring Curls (or) Feet Elevated Glute Bridges
1:00 Recovery Bike
1:30 Hard Bike
5:00 Cool Down
Core Circuit - 5 Rounds
Rest as needed, but no more than 0:15 at a time.
0:15 Forearm Plank
0:15 Side Plank, right
0:15 Side Plank, left
Warm Up
3:00 Bike
20 Band Walks
10 Banded Firehydrants
10 Single Leg RDL's @ 25#
0:20 Supported Squat Hold
10 Leg Swings
10 Single Leg RDL's @ 25#
10 Wall Squats
10 Ankle Hugs to Lateral Lunges
10 Quad Stretch
10 Full Depth Goblet Squat @ 20#
Testing
0.5 Mile Bike for Time
Previous Best: 10-26-20 @ 1:29
Workout: Benchmark B
10 Minute AMRAP
4 Burpees
6 Plate Jumps
4 Goblet Squats
3:00 Bike
20 Band Walks
10 Banded Firehydrants
10 Single Leg RDL's @ 25#
0:20 Supported Squat Hold
10 Leg Swings
10 Single Leg RDL's @ 25#
10 Wall Squats
10 Ankle Hugs to Lateral Lunges
10 Quad Stretch
10 Full Depth Goblet Squat @ 20#
Testing
0.5 Mile Bike for Time
Previous Best: 10-26-20 @ 1:29
Workout: Benchmark B
10 Minute AMRAP
4 Burpees
6 Plate Jumps
4 Goblet Squats
Warm Up
Part A.
Partner 1: 3:00 Jog
Partner 2: 3 Sets
10 Physioball Hamstring Curls
3 Inch Worms
5 Modified Push Ups
Part B. 3 Sets
10 Deadbugs
0:10 Side Plank (each side)
a. 10 World's Greatest
b. 10 Quad Stretch
c. 15 Iso Samson Stretch (each)
Workout
3 Rounds for Time
400m Run
2 Push Ups
2 Burpees
12 Deadlift @ 25#
12 TRX Rows
4 Push Ups
4 Burpees
12 Deadlift @ 25#
12 TRX Rows
2 Push Ups
2 Burpees
Part A.
Partner 1: 3:00 Jog
Partner 2: 3 Sets
10 Physioball Hamstring Curls
3 Inch Worms
5 Modified Push Ups
Part B. 3 Sets
10 Deadbugs
0:10 Side Plank (each side)
a. 10 World's Greatest
b. 10 Quad Stretch
c. 15 Iso Samson Stretch (each)
Workout
3 Rounds for Time
400m Run
2 Push Ups
2 Burpees
12 Deadlift @ 25#
12 TRX Rows
4 Push Ups
4 Burpees
12 Deadlift @ 25#
12 TRX Rows
2 Push Ups
2 Burpees
Warm Up
3:00 Walk
1:00 Elevated Pigeon
10 Ankle Hugs to Lateral Lunge
1:00 Couch Stretch
30 Iso Samson Stretch (15R/15L)
10 Quad Stretch
Strength
Romanian Deadlift 3 x 7
>Single Leg Feet Elevated Glute Bridges 3 x 10 each
>Deadbugs 3 x 20
Bent Over Row 3 x 7
>TRX Rows 3 x 14
>Side Plank 3 x 7 each
DB Split Squats 3 x 7 each
>Squat Jump 3 x 4
>Forearm Plank 3 x 0:30 each
DB Incline Bench Press 3 x 7
>TRX Pull, Press & Rotate 3 x 12
3:00 Walk
1:00 Elevated Pigeon
10 Ankle Hugs to Lateral Lunge
1:00 Couch Stretch
30 Iso Samson Stretch (15R/15L)
10 Quad Stretch
Strength
Romanian Deadlift 3 x 7
>Single Leg Feet Elevated Glute Bridges 3 x 10 each
>Deadbugs 3 x 20
Bent Over Row 3 x 7
>TRX Rows 3 x 14
>Side Plank 3 x 7 each
DB Split Squats 3 x 7 each
>Squat Jump 3 x 4
>Forearm Plank 3 x 0:30 each
DB Incline Bench Press 3 x 7
>TRX Pull, Press & Rotate 3 x 12
Butterfly Sit Up Tabata
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:
5 Bench Press @ 55#
8 KB Swings
M2:
5 Pendlay Rows @ 65#
8 DB Standing Devil's Press
M3:
5 Hanging Knee Raises
Farmer's Carry w/ Remaining Time
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:
5 Bench Press @ 55#
8 KB Swings
M2:
5 Pendlay Rows @ 65#
8 DB Standing Devil's Press
M3:
5 Hanging Knee Raises
Farmer's Carry w/ Remaining Time
Warm Up
3:00 Row or Bike
5 KB Deadlift
5 KB High Pulls
0:15 Wolverine Hold x 2
3 Inch Worms
Strength
Descending Deadlifts with increasing weight
8, 7, 6, 5, 4
Workout
500m Row/40 Cal Bike Buy In
3:00 AMRAP
5 KB High Pulls
5 Incline Push Ups
Rest 2:00
3:00 AMRAP
5 DB Front Squats
5 DB Bent Rows
1:00 Wolverine Hold Buy Out
3:00 Row or Bike
5 KB Deadlift
5 KB High Pulls
0:15 Wolverine Hold x 2
3 Inch Worms
Strength
Descending Deadlifts with increasing weight
8, 7, 6, 5, 4
Workout
500m Row/40 Cal Bike Buy In
3:00 AMRAP
5 KB High Pulls
5 Incline Push Ups
Rest 2:00
3:00 AMRAP
5 DB Front Squats
5 DB Bent Rows
1:00 Wolverine Hold Buy Out
Warm Up
10 Slider Reverse Lunges
~1:00 Quad Foam Roll
10 T-Spine
Strength
10 Rounds: EMOM
4 Split Squats (2R/2L)
Started at 35# and added about 5# every round. Ended at 55#.
Workout
4 Rounds for Cals
3:00 Work
10 Front Rack Walking Lunges @ 15#
10 Renegade Rows @ 15#
Max Cals on the Bike
2:00 Rest
Total = 24 cal
10 Slider Reverse Lunges
~1:00 Quad Foam Roll
10 T-Spine
Strength
10 Rounds: EMOM
4 Split Squats (2R/2L)
Started at 35# and added about 5# every round. Ended at 55#.
Workout
4 Rounds for Cals
3:00 Work
10 Front Rack Walking Lunges @ 15#
10 Renegade Rows @ 15#
Max Cals on the Bike
2:00 Rest
Total = 24 cal
Warm Up
500m Row
20 Band Walks
20 Monster Walks
1:00 Elevated Pigeon
1:00 Psoas Release
15 Iso Samson Stretch (each side)
10 Leg Swings
10 PVC Good Mornings
10 PVC Pass Throughs
Strength
Potentiation Warm Up: 3 Sets
24 Single Leg Feet Elevated Glute Bridges
24 Ring Rows
0:24 Wolverine Hold
Workout
1-3RM Trap Bar Deadlift
1-3RM Bench Press
4 Rounds for Time
20 Cal Bike
0:90 Active Recovery
Marjorie: 405 Calories
Jesse: 331 Calories
500m Row
20 Band Walks
20 Monster Walks
1:00 Elevated Pigeon
1:00 Psoas Release
15 Iso Samson Stretch (each side)
10 Leg Swings
10 PVC Good Mornings
10 PVC Pass Throughs
Strength
Potentiation Warm Up: 3 Sets
24 Single Leg Feet Elevated Glute Bridges
24 Ring Rows
0:24 Wolverine Hold
Workout
1-3RM Trap Bar Deadlift
1-3RM Bench Press
4 Rounds for Time
20 Cal Bike
0:90 Active Recovery
Marjorie: 405 Calories
Jesse: 331 Calories
