Sarah |
“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
Feel free to share this with me if you'd like! You can send it back via email or text or just keep it to yourself, whatever helps you get where you're going!
| goaldecimationchart.pdf |
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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Value
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8-7-21
1:16 |
Value
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8-7-21
R: 1:05 L: 1:02 |
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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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8-7-21
1RM: 100# |
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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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400m Assault Run
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Value
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Value
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8-7-21
1:46 |
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Week One
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WARM UP
Part A. 3:00 Assault Bike 2:00 Lacrosse Ball Smash 2:00 Couch Stretch 1:00 Glute Smash 2:00 Contract/Relax Pigeon Part B. 10 Single Leg KB RDL 10 Shoulder Taps 5 Inch Worms 10 Scorpions 10 World's Greatest Part C. Wall Slide Test |
STRENGTH
EMOM: 7 Rounds 1 RDL 1 High Pull 1 Hang Clean 1 Front Squat 65, 70, 75, 75, 80, 80, 80 MET CON 4 Rounds 2:00 of Work 100m Sprint 6 Lateral Burpees Over the Bar 6 Hang Cleans @ 55# 2:00 Rest Score = 29 |
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WARM UP
1 Round 500m Row 5 x 3 T-Spine Sit Ups 10 T-Spine Rotations (5R/5L) 7ea Rotator Cuff Alphabet (ITYW's)* (with cans) 10 PVC Pass Thrus 10 PVC Good Mornings 2 Rounds 10 Band Y's 10 Forearm Scap Push Ups 10 Shoulder Taps 0:10 Hollow Hold 1 Round 8 DB Strict Press @ 15# 8 Single Arm Rows @ 15# *Like the renegade row, but use only one dumbbell. Switch arms every round. 8 Alternating Hang Snatch |
STRENGTH
EMOM: 10 Rounds 10 - 1 Parralette Push Ups* *subtract one rep each round MET CON "Twenty Second Trade Off" 0:20 of Work, 0:20 of Rest 4 Minutes Dumbbell Strict Press @ 15# 4 Minutes Burpees 4 Minutes Single Arm Rows* @ 20# *Alternate sides per round. 4 Minutes Alternating Hang Snatch @ 20# 4 Minutes Hollow Rocks Score = total reps (record in comments) |
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WARM UP
1 Round 2:00 Calves Foam Roll (1:00R/1:00L) 1:00 Downward Dog (alternating stretching calves by pushing one heel to the floor at a time) 2:00 Quad Foam Roll 2:00 Couch Stretch 10 World's Greatest (5R/5L) 1:00 Low Lunge with Elbows Down (0:30R/0:30L)** **From your last world's greatest stretch, bring your elbows down as close to the ground as you can and hold. 2 Pets to Support Kitty 1 Round 40 Band Walks (20R/20L) w/ blue band 40 Monster Walks (20 Forwards/20 Backwards) 10 Physioball Hamstring Curls 0:20 Iso Lunge Hold, R. 0:20 Iso Lunge Hold, L. 10 Physioball Hamstring Curls 5 Perfect Air Squats @ 4:0:2:0* *Reading Tempo [eccentric : pause at bottom : concentric : pause at top] |
STRENGTH
E3MOM: 5 Rounds 10 DB RFESS (5R/5L) (on coffee table or couch) @ 20# >0:30 DB Wall Sit >10 KB Front Squats @ 15# MET CON 500m Row Cash In At 3:00... (Odd) 12 Coffee Table Step Ups (Even) 12 Physioball Body Saws 12 Gunslingers @ 15# KB At 15:00... 500m Row Cash Out* *any second slower than first row = 2 burpees Score = combined rowing times |
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WARM UP
Part A. 15 Cal Assault Jog 1:00 Hamstring Roll 1:00 Psoas Smash 10 Knee Hugs to World's Greatest Part B. 10 Cal Assault Run 40 Band Walks 40 Monster Walks 20 Banded Feet Elevated Glute Bridges 10 Leg Swings 10 Quad Stretch 20 SLFEGB (10R/10L) 0:20 Hollow Hold 5 Cal Assault Sprint |
TESTING
400m Assault Run for Time: 1:46 Forearm Plank: 1:16 Side Plank, R.: 1:05 Side Plank, L.: 1:02 Bench Press: 100# MET CON E2MOM: Survival 15 Cal Assault Run 1 + 1 Strict Pull Up Score = 5 + 20 |
Week Two & Three
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WARM UP
Part A. 500m Row ~1:00 of each: Hamstring Roll Psoas Roll T-Spine Roll T-Spine Sit Ups T-Spine Rotations 10 PVC Good Mornings 10 PVC Pass Thrus 5 PVC Deadlifts with a 0:10 Hold at Bottom Part B. 3 Rounds 20 Single Leg Feet Elevated Glute Bridges (10R/10L) 10 Kettlebell Swings 10 Shoulder Taps (R + L = 1) 20 Banded Post Rows Part C. Build Up Deadlift Weight Feel free to send me videos as you go. |
STRENGTH
E2MOM: 6 Rounds 5 Deadlift @ ~65% [3:0:0:0] >3 Box Jumps >10 Russian Kettlebell Swings @ 35# MET CON For Time 1,000m Row Buy In 5 Rounds 10 Double Kettlebell Deadlifts @ 35# 0:40 Farmer’s Carry @ 35# 10 Kettlebell Push Ups (on handles) 20 Burpee Buy Out Score = total time |
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WARM UP
10 Air Squats 2:00 Pigeon 10 Air Squats 2:00 Wall Quad Stretch 10 Glute Bridges 40 Band Walks (20R/20L) 40 Monster Walks (20R/20L) 10 Phyisoball Hamstring Curls 10 Hollow Rocks Cross arms over chest |
FOR TIME
1:30 Wall Sit 13 Air Squats 13 Hollow Rocks 1:20 Wall Sit 12 Air Squats 12 Hollow Rocks 1:10 Wall Sit 11 Air Squats 11 Hollow Rocks 1:00 Wall Sit 10 Air Squats 10 Hollow Rocks 1:10 Wall Sit 11 Physioball Hamstring Curls 11 Glute Bridges 1:20 Wall Sit 12 Physioball Hamstring Curls 12 Glute Bridges 1:30 Wall Sit 13 Physioball Hamstring Curls 13 Glute Bridges |
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WARM UP
1 Round 5 Wall Slides 5 Wall Squats 1:00 T-Spine Foam Roll 5 x 3 T-Spine Sit Ups 2:00 Quad Foam Roll (get creative and stay off that wrist!) 2:00 Couch Stretch 10 90/90 Alternating Hip Stretch 5 Pets to Support Kitty with good wrist 5 Wall Slides 5 Wall Squats 1 Round 40 Band Walks (20R/20L) w/ blue band 40 Monster Walks (20 Forwards/20 Backwards) 10 Physioball Hamstring Curls 0:20 Iso Lunge Hold, R. 0:20 Iso Lunge Hold, L. 10 Physioball Hamstring Curls 5 Rower Body Saws 5 Prisoner Squats (hands behind head) |
STRENGTH
Alternate from one movement to the other every 30 seconds for 8 rounds. 8 Rounds: 30 seconds on; 15 seconds rest/transition a. Physioball Hamstring Curls b. Prisoner Squats MET CON 50 Prisoner Alternating Table Step Ups 10 Rower Body Saws (elbows on seat) 10 Jump Lunges (R + L = 1) 10 Rower Body Saws 50 Prisoner Alternating Table Step Ups 20 Rower Body Saws 20 Jump Lunges 10 Rower Body Saws 50 Prisoner Alternating Table Step Ups 10 Rower Body Saws 10 Jump Lunges 10 Rower Body Saws Score = total time |
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WARM UP
1 Round 3:00 KB Lacrosse Ball Hip Flexor Release 3:00 Couch Stretch 3 Rounds 5 Band Y's (with your lightest possible band and only if pain free) 1:00 Straight Arm T Hold (hold arms straight out from shoulders so your body looks like a T) 3 Rounds 5 Perfect Squats 10 Quad Stretch 10 Knee Hugs 10 Lateral Lunges (5R/5L) 5 Perfect Squats 5 Reverse Burpees |
TESTING
Max Time Hollow Hold MET CON 21-15-9 Air Squats Reverse Burpees 21-15-9 Butterfly Sit Ups Reverse Lunges (R + L = 1) 3 Rounds x Hollow Hold x Rest x = half the time of your max hollow hold Score = total time |
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WARM UP
3:00 Tabata Bike 1:00 Rhomboid Smash 1:00 Wall Genie 2:00 Trap BB Smash 2:00 PVC Bench Shoulder Stretch 10 Ring Rows 0:20 Waiters Walk, R. 0:20 Waiters Walk, L. Potentiation Warm Up 3 x 18 Reps Bodyweight Iso Split Squats Feet Elevated Glute Bridge Hollow Hold (seconds) |
STRENGTH
E2MOM: 5 Rounds RFESS (5R/5L) @ 3:1:x:0 >10 Hollow Hold Banded Lat Pull Downs "BATMAN" 10 Rounds 0:30 Max Cal Bike 1:30 Rest Score = 64 |
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WARM UP
3 Rounds 18 Cal Bike 18 Banded Post Rows 18 Lateral Lunges (9R/9L) 3 Rounds 0:10 on Tib Raises Calf Raises Band Walks (R, L, Monster) 2:00 Rhomboid Smash 2:00 Kneeling PVC Rotational Reach 2:00 Glute Roll 2:00 Pigeon 5 Inch Worms |
STRENGTH
E3MOM: 3 Rounds 5 Inverted Barbell Rows >10 Pendlay Rows @ 55# >1:00 Banded Windmills (0:30R/0:30L) "10-4" Every unfinished rep = a butterfly sit up penalty. 2 Rounds AFAP 8 Cal Bike 8 Lateral Cross Over Box Step Overs @ 15# 8 Skater Hops 8 Cal Bike 2:00 Rest 2 Rounds AFAP 8 Cal Bike 8 Hang Snatch @ 15# 8 SA Box Step Ups 8 Cal Bike 2:00 Rest 26 Butterfly Sit Up penalty |
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WARM UP
3 Rounds of Rowling Over/Under = 1 Paralette Push Up Wall Slide Test 2:00 Lacrosse Ball Pec Smash 2:00 Lacrosse Ball Trap Smash 1:00 PVC Tricep Shoulder Stretch (0:30R/0:30L) 10 PVC Pass Thrus 10 PVC Good Mornings Wall Slide Retest Potentiation Warm Up 2 Sets x 18 Reps each: Banded Overhead Tricep Extensions Banded Lat Pull Downs Straight Arm Plank (seconds)* *how does this feel on your wrist? Please write in comments! |
STRENGTH
E3MOM: 5 Rounds 5-8 Paralette Push Ups >8-12 DB Glute Bridge Floor Press* *Hold the "up position" of a glute bridge and complete 8-12 "bench" presses from the floor. If your left gives out well before your right, stop reps on that side and continue with right arm to finish out the set. >16 Single Arm Seated Shoulder Press (8R/8L) “HAVE WE MET?” 20 Minute AMRAP 250 + 50m Row 5 Lateral Reverse Burpees Over Rower 1 + 1 Down & Back* Contralateral Carry @ 15# *Down & Back total distance should be about 50ft. Have We Met? Score: Total rounds and reps |
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WARM UP
200m Row @ 50% 2:00 Hip Flexor Release 2:00 Wall Quad Stretch 2:00 Pigeon A-Marches B-Marches A-Skips B-Skips Band Walks Monster Walks 200m Row @ 75% Hip Openers Hip Closers Leg Swings EMOM: 6 Rounds M1: 15 FEGB M2: 10 Hollow Rocks |
“DOO DOO”
0:00 - 4:00 800m Row 4:00 - 14:00 20 Seconds On; 20 Seconds Off DB Front Squat @ 15# Burpee Deadlift @ 15# Butterfly Sit Ups At 14:00 600m Row 17:00 - 20:00 20 Seconds On; 20 Seconds Off Butterfly Sit Ups Doo Doo Score: Total reps |
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WARM UP
Tabata Row 3 Rounds 2 Inch Worms 4 World's Greatest 6 Bootstrappers 8 Air Squats 10 Single Leg Glute Bridges (each side) |
STRENGTH
Tabata: 8 rounds, completing the bicep curls on the odd and push ups on the even rounds. Odd: DB Bicep Curls Even: Push Ups “FATAL ATTRACTION” 2,500m Row for Time Rest 3:00 7 Minute Time Cap 12, 10, 8, 6, 4, 2 DB Front Squats Physioball Stir the Pots (both directions) Fatal Attraction Score: Row Time + Part II Time |
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WARM UP
3 Rounds 50 Jump Rope* *coach change up footwork each round 5 Wall Squats 1) 1:00 Adductor Roll 1:00 KB Squat Hold + Ankle Rocks 2) 1:00 Quad Roll 1:00 Wall Quad Stretch 3) 1:00 Glute Roll 10 90/90 Alternating Hip Stretch 1 Round 20 Band Walks, R 20 Band Walks, L 20 Monster Walks, F 20 Monster Walk, B 20 Banded Glute Bridges 20 Single Leg Box Squats (10R/10L) 20 Single Leg KB RDL (10R/10L) Start building Back Squat weight |
TEST BACK SQUAT 1 - 3RM
“I’ll SWITCH TO HAM” 8 Minute AMRAP 1 Turkish Get Up (to standing) 5 Single Arm Push Press 10 Box Step Ups 5 Single Arm Push Press 1 Turkish Get Down (to laying) Switch arms every round. Score = total rounds and reps |
