Fall Week 1:

Start Strong, Know your Numbers

This week, we’re testing your current max lifts and run times to set training percentages and intensity. Focus on where you are now, not past records. It’s okay if numbers aren’t your highest- lift safely and leave ego at the door.

  • Workout 1

  • Date: September 1st.

  • Goals:

    • Find Current 1 Mile Run Time

    • Max Bench Press

Warm up:

-400 Meter Walk

-10 Each Direction Each Ankle: Ankle Rotation

-5 Inch Worms with 2 Push ups

-10 Cat Cow

-10 Yards Active Spiderman

-10 Yards Double leg Hops. Forward/Back.

-10 Yards Quad Stretch, Reach and touch your toe.

-10 Deep Squats

200 Meter Jog. Directly into 50 Meter Run

Test

  • 1 Mile run for time

  • 1 Rep Max bench press

    • Beginner 2 Reps For Max

    • Intermediate 2 Reps For Max

      • Start with 2 sets of 10 Reps with just the barbell.

      • Build up Slowly.

Roll out

  • Legs

  • chest/shoulders

  • Workout 2

  • Date: September 2nd.

  • Goals:

    • Max Pull Ups

    • Max Back Squat

Warm up:

-5 Minutes Bike or Row

-10 Yards Bear Crawl

-10 Yards Forward/Reverse Lunges

-10 Yards Lateral Ape Walk

-10 Deep Squats

-Barbell, Good morning, Forward/Reverse Lunge, Back Squat, Strict Press

-Build up to heavy squat

Test

  • Back Squat

    • Beginner 2 Reps For Max

    • Intermediate 2 Reps For Max

Warm up:

  • 2 Sets of 5 Scap Pulls

  • 5 Single Pull ups

Test:

  • Max Unbroken Strict Pull Ups

  • Workout 3

  • Date: September 3rd.

  • Goals:

    • Max Front Squat

    • Max Push Ups

Warm up:

-5 Minutes Bike or Row.

-10 Yards Bear Crawl

-10 Yards Forward/Reverse Lunges

-10 Yards Lateral Ape Walk

-10 Deep Squats

-Barbell, Good morning, Forward/Reverse Lunge, Back Squat, Strict Press

-Build up to heavy squat

Test

  • Front Squat

    • Beginner 2 Reps For Max

    • Intermediate 2 Reps For Max

Warm up:

  • Plank with Shoulder Taps

  • 5 Military Push ups

Test:

  • Max Unbroken Push Ups

Roll out:

  • Roll out shoulders/legs

  • Couch Stretch

  • Workout 4

  • Date: September 4th.

  • Goals: 200 M Sprint

  • 50 M Sprint

Warm up:

-Walk 400 Meters

-10 Ankle Rotation Each Direction, Each Foot.

-5 Inch Worms with 2 Push ups

-10 Cat Cow

-10 Yards Walking Spiderman

-10 Yards Double Leg Hops. Forward/Back

-10 Yards Quad Stretch, reach and touch toe

-Light 200 Meter jog

-10 deep squats

-10 Yards High Knee

-10 Yards Butt Kickers

-3 sets of gradual build up to 100 M Sprint

-200 Meter Run

Test

  • 3 Separate 50 Yard Sprints

Test:

  • 400 Meter Sprint

Roll out:

  • Legs

  • Workout 5

  • Date: September 5th.

  • Goals:

    • Hang Squat Clean

    • Max Plank

Warm up:

-5 Minutes Bike or Row

-10 Yards Bear Crawl

-10 Yards Forward & Reverse Lunges

-10 Yards Lateral Ape Walk

-10 Deep Squats

-Barbell, Good morning, Forward/Reverse Lunge, Back Squat, Strict Press

-Build up to Heavy Hang Clean

Test

  • Max 1 Rep Hang Squat Clean

    • Beginner 2 Reps For Max

    • Intermediate 2 Reps For Max

Test

  • High Plank For Maximum Time Unbroken.

Roll out:

  • Legs

  • Couch Stretch

  • Workout 6

  • Date: September 6th.

  • Goals:

    • Yoga

    • Mobility

Please find a 20-40 Minute Yoga Video online to do. I recommend https://www.youtube.com/@ManFlowYoga

25 - 40 Minutes of Yoga on your own.