“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. Be able to run a mile without stopping.
2. Be able to do a strict push up.
3. Find one to two recipes that make vegetables taste awesome, and eat more of them daily​.

Muscular Endurance Tests

Push Ups	Forearm Plank	Wall Sit	Side Plank
3-27-21 K: 20 @ BB ht 6 S: 15 @ BB ht 6	3-27-21 K: 0:13 ​S: 0:16	3-27-21 K: 0:28 ​S: 0:28	3-27-21 K: 0:19R | 0:37L @ kickstand S: 0:09L | 0:13

Strength Tests

Squat	Deadlift	Clean	Bench

Aerobic Capacity Tests

1600m Row	500m Row	0:20 Bike
	Value	3-27-21 K: 3.6 cal S: 2.8 cal

Skill & Movement Proficiency Tests

Single Leg Balance	Single Leg Agility	Benchmark WOD A	Benchmark WOD B
K: 2.5R | 2L ​S: 2R | L4	K: 1R | 2L ​S: 0

Benchmark WOD A

Benchmark WOD B

Benchmark WOD C

This Month

• March 27th
• March 29th

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Warm Up
Part A. Ladder Drills
Part B. 
3 Inch Worms
10 World's Greatest
10 Quad Stretch
10 Ankle Hugs to Lateral Lunge
20 Band Walks
20 Monster Walks
10 Banded Glute Bridges

Testing
SL Agility
SL Balance
Push Ups
Forearm Plank
Side Plank (R + L)
Wall Sit

Workout: 3 Sets
10 Dumbbell Split Squats (5R/5L)
5 Swing & Sticks
15 Feet Elevated Glute Bridges
0:15 Wolverine Hold

​

Warm Up
Rowing Technique (250m x 2)
Foam Rolling (Hamstrings, Quads, Low Back)

Strength
EMOM: 6 Rounds
M1: 8 Ring Rows @ 3:0:0:0
M2 0:15 on; 0:25 off Wolverine Hold

Workout
4 Rounds
2:00 Work 
250m Row
10 DB Deadlifts @ 15/20#
AMRAP Butterfly Sit Ups
2:00 Rest

Score = total sit ups
K: 15
S: 3

Workout Library

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