Scott Griffith |
“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 vertical jump.
2. Become a lean, mean machine and not just "the big guy".
2. Become a lean, mean machine and not just "the big guy".
Muscular Endurance Tests
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Push Ups
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Sit Ups
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Wall Sit
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Pull Ups
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Side Plank
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Take Your Med Ball
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10-26-20
11 (modified) |
10-26-20
19 |
10-26-20
1:00 |
10-26-20
R: 0:14 L: 0:23 |
10-28-20
12:48 |
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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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Anerobic & Aerobic Capacity Tests
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Mile Run
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400m Run
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0:20 Max Effort Bike or Row
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0.5 Mile Bike
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Value
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10-28-20
7.4 cals |
10-28-20
1:16 |
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Skill & Movement Proficiency Tests
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Vertical Jump
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SL Balance (Bosu)
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Single Leg Agility
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Benchmark WOD A
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Benchmark WOD B
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Benchmark WOD C
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10-28-20
20" |
10-26-20
R: 0:24 L: 0:33 |
10-26-20
R (clockwise): 11 L (counter-cwise): 13 + 2 |
10-26-20
8 + 6 |
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Heel height @ 20" | 10-28-20
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Benchmark WOD A
15 Minute AMRAP
3 Burpees 6 Reverse Lunges 9 Kettlebell Swings |
Benchmark WOD B |
Benchmark WOD C |
This Month |
Warm Up
1:00 Jump Rope
20 Band Walks (10R/10L)
20 Monster Walks (10 Forwards/10 Backwards)
10 T-Spine Rotations (each side)
5 Inch Worms
1:00 Jump Rope
10 Glute Bridges
10 Shoulder Taps
10 Quad Stretch
10 Knee Hugs to Traction Lunges
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
- Push Ups in 1:00
- Sit Ups in 1:00
- Max Time Wall Sit
- Max Time Side Plank, right
- Max Time Side Plank, left
Workout: Benchmark A
15 Minute AMRAP
3 Burpees
6 Reverse Lunges
9 Kettlebell Swings
Total Rounds:
1:00 Jump Rope
20 Band Walks (10R/10L)
20 Monster Walks (10 Forwards/10 Backwards)
10 T-Spine Rotations (each side)
5 Inch Worms
1:00 Jump Rope
10 Glute Bridges
10 Shoulder Taps
10 Quad Stretch
10 Knee Hugs to Traction Lunges
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
- Push Ups in 1:00
- Sit Ups in 1:00
- Max Time Wall Sit
- Max Time Side Plank, right
- Max Time Side Plank, left
Workout: Benchmark A
15 Minute AMRAP
3 Burpees
6 Reverse Lunges
9 Kettlebell Swings
Total Rounds:
Warm Up
3:00 Assault Bike
20 Band Walks (10R/10L)
20 Monster Walks (10 Forwards/10 Backwards)
10 T-Spine Reaches
5 Inch Worms
12 Glute Bridges
12 Shoulder Taps
10 Quad Stretch
10 Knee Hugs to Traction Lunges
10 World's Greatest (5R/5L)
Testing
a. Estimated Strict Vert
b. 0:20 Max Effort Bike (calories)
c. 0.5 Mile Bike for Time
Workout: Take Your Medicine Ball
5 Rounds for Time (14#)
Total Time:
3:00 Assault Bike
20 Band Walks (10R/10L)
20 Monster Walks (10 Forwards/10 Backwards)
10 T-Spine Reaches
5 Inch Worms
12 Glute Bridges
12 Shoulder Taps
10 Quad Stretch
10 Knee Hugs to Traction Lunges
10 World's Greatest (5R/5L)
Testing
a. Estimated Strict Vert
b. 0:20 Max Effort Bike (calories)
c. 0.5 Mile Bike for Time
Workout: Take Your Medicine Ball
5 Rounds for Time (14#)
Total Time:
Warm Up
1:00 Jump Rope
20 Band Walks (10R/10L)*
20 Monster Walks (10 Forwards/10 Backwards)*
*if you don't have a band, replace these with 90/90 Alternating Hip Stretch
1:00 T-Spine Foam Roll
10 T-Spine Rotations (each side)
5 Inch Worms
1:00 Jump Rope
14 Glute Bridges
14 Shoulder Taps
10 Quad Stretch
10 World's Greatest (5R/5L)
Workout
Every Minute on the Minute for As Long As Possible
1 + 1 Burpee
2 + 1 Reverse Lunges
3 + 1 Butterfly Sit Ups
Total Rounds:
Description
Put the timer on your phone nearby. When you hit start, complete 1 Burpee, 2 Reverse Lunges, and 3 Butterfly Sit Ups before the timer hits 1:00. Whatever time you have left over in the minute is rest. Once the timer hits 1:00, you will now add a rep to every movement, thereby completing 2 Burpees, 3 Reverse Lunges (total), and 4 Butterfly Sit Ups. At 2:00, you will do 3 Burpees, 4 Reverse Lunges, and 5 Butterfly Sit Ups. There's a "Round Key" below to help you keep track.
Round Key
Round 1: 1, 2, 3
Round 2: 2, 3, 4
Round 3: 3, 4, 5
Round 4: 4, 5, 6
Round 5: 5, 6, 7
Round 6: 6, 7, 8
Round 7: 7, 8, 9
Round 8: 8, 9, 10
Round 9: 9, 10, 11
1:00 Jump Rope
20 Band Walks (10R/10L)*
20 Monster Walks (10 Forwards/10 Backwards)*
*if you don't have a band, replace these with 90/90 Alternating Hip Stretch
1:00 T-Spine Foam Roll
10 T-Spine Rotations (each side)
5 Inch Worms
1:00 Jump Rope
14 Glute Bridges
14 Shoulder Taps
10 Quad Stretch
10 World's Greatest (5R/5L)
Workout
Every Minute on the Minute for As Long As Possible
1 + 1 Burpee
2 + 1 Reverse Lunges
3 + 1 Butterfly Sit Ups
Total Rounds:
Description
Put the timer on your phone nearby. When you hit start, complete 1 Burpee, 2 Reverse Lunges, and 3 Butterfly Sit Ups before the timer hits 1:00. Whatever time you have left over in the minute is rest. Once the timer hits 1:00, you will now add a rep to every movement, thereby completing 2 Burpees, 3 Reverse Lunges (total), and 4 Butterfly Sit Ups. At 2:00, you will do 3 Burpees, 4 Reverse Lunges, and 5 Butterfly Sit Ups. There's a "Round Key" below to help you keep track.
Round Key
Round 1: 1, 2, 3
Round 2: 2, 3, 4
Round 3: 3, 4, 5
Round 4: 4, 5, 6
Round 5: 5, 6, 7
Round 6: 6, 7, 8
Round 7: 7, 8, 9
Round 8: 8, 9, 10
Round 9: 9, 10, 11
Warm Up
25 Jumping Jacks
20 Band Walks (10R/10L)*
20 Monster Walks (10 Forwards/10 Backwards)*
*Replace with 90/90 Stretch like last time if needed
25 Jumping Jacks
5 Inch Worms
14 Glute Bridges
14 Shoulder Taps
25 Jumping Jacks
10 Quad Stretch
10 Knee Hugs to Traction Lunges
10 World's Greatest (5R/5L)
Workout
20, 18, 16, 14, 12, 10
Banded Deadlifts (use your Gorilla Bow for these)
Reverse Lunges (total)
Total Time:
Rest 1:00
20, 18, 16, 14, 12, 10
Incline Push Ups (go to 0:30 in video)
(seconds) Side Plank, Right
(seconds) Side Plank, Left
Body Raises
Total Time:
Description
Start a timer and complete 20 Banded Deadlifts then 20 Reverse Lunges, then immediately complete 18 Banded Deadlifts and 18 Reverse Lunges, then 16 of each, and so on until you have finished the last set of 10. Record the time it took to do this part. Rest 1:00 then complete 20 Incline Push Ups (pick a surface that feels high enough that you can do these without taking a rest or with only taking a few short rests), then a 0:20 Side Plank on each side and 20 Body Raises. Continue the same pattern until you get down to the last set of 10 of each, then record the total time it took to complete this. This workout, not including the warm up, should take no longer than 30 minutes!
25 Jumping Jacks
20 Band Walks (10R/10L)*
20 Monster Walks (10 Forwards/10 Backwards)*
*Replace with 90/90 Stretch like last time if needed
25 Jumping Jacks
5 Inch Worms
14 Glute Bridges
14 Shoulder Taps
25 Jumping Jacks
10 Quad Stretch
10 Knee Hugs to Traction Lunges
10 World's Greatest (5R/5L)
Workout
20, 18, 16, 14, 12, 10
Banded Deadlifts (use your Gorilla Bow for these)
Reverse Lunges (total)
Total Time:
Rest 1:00
20, 18, 16, 14, 12, 10
Incline Push Ups (go to 0:30 in video)
(seconds) Side Plank, Right
(seconds) Side Plank, Left
Body Raises
Total Time:
Description
Start a timer and complete 20 Banded Deadlifts then 20 Reverse Lunges, then immediately complete 18 Banded Deadlifts and 18 Reverse Lunges, then 16 of each, and so on until you have finished the last set of 10. Record the time it took to do this part. Rest 1:00 then complete 20 Incline Push Ups (pick a surface that feels high enough that you can do these without taking a rest or with only taking a few short rests), then a 0:20 Side Plank on each side and 20 Body Raises. Continue the same pattern until you get down to the last set of 10 of each, then record the total time it took to complete this. This workout, not including the warm up, should take no longer than 30 minutes!
