Académique Documents
Professionnel Documents
Culture Documents
Name: ______________________________
Profession: __________________________ Group Classes Notes:
Phone: _____________________________ ______________________________________
Date Started: ____/____/____ ______________________________________
______________________________________
Private Lessons ______________________________________
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______________________________________
CFE I ______________________________________
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CFE II
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Ramp ______________________________________
Foundations
Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes
Air Squat _____/_____ Front Squat _____/_____ Thruster _____/_____ Wall-Ball _____/_____
Sit-up _____/_____ Hollow Hold _____/_____ Tuck/L-hold _____/_____ GHD sit-ups _____/_____
Samson _____/_____ OHS Stretch _____/_____ Lunge Walk _____/_____ OH Lunge _____/_____
stretch Walk
Superman _____/_____ Back Ext _____/_____ Rev Hypers _____/_____ Good _____/_____
Mornings
Pull-ups _____/_____ Muscle-ups _____/_____
Running _____/_____ Rowing _____/_____ Jump Rope _____/_____ Box Jumps _____/_____
Initial Benchmarks
Workout Date/Score/Notes Date/Score/Notes Date/Score/Notes Date/Score/Notes
Tabata Squats
2 round for time:
10 squat, 10 deadlift, 10 push-press,
10 pull-ups, 200m run
Gymnastics
Parallettes/P-bars
Exercise Instr./Comp. Exercise Instr./Comp. Exercise Instr./Comp. Exercise Instr./Comp. Exercise Gymnastic Challenges
Instr./Comp. (note attempts and
Tuck hold _____/_____ L-hold _____/_____ V-sit _____/_____ Manna _____/_____ results in space
provided)
Ball _____/_____ Tuck planche _____/_____ Straddle _____/_____ Planche _____/_____
planche Straight back Planche 100’ Handstand Walk
Push-up _____/_____ Push-up _____/_____ Push-up _____/_____ Push-up _____/_____
Ball Planche Tuck Planche Straddle Planche Planche
Push-up _____/_____ Push-up _____/_____ HSPU _____/_____
Feet elevated
Shoulder _____/_____ Handstand _____/_____ Handstand _____/_____ ½ pirouette _____/_____ Pirouette _____/_____
stand w/wall no wall
40 Consecutive Pull-ups
Rings
Exercise Instr./Comp. Exercise Instr./Comp. Exercise Instr./Comp. Exercise Instr./Comp. Exercise Instr./Comp.
Support _____/_____ Push-ups _____/_____ Archer Push-_____/_____ Dips _____/_____ Muscle-ups _____/_____
10 seconds Ups
Hang _____/_____ Ring Rows _____/_____ Pull-ups _____/_____ Archer _____/_____ L-hold _____/_____
10 seconds Pull-ups Pull-ups
Crescent _____/_____ Flyes _____/_____ Cross _____/_____
Push-ups Pull-outs
10 Consecutive Muscle-
Tuck hold _____/_____ KTE _____/_____ Inverted _____/_____ Basket _____/_____ Skin the cat_____/_____
Ups
Hang
Floor
Exercise Instr./Comp. Exercise Instr./Comp. Exercise Instr./Comp. Exercise Instr./Comp. Exercise Instr./Comp.
Rock n’ Roll _____/_____ Forward _____/_____ Straddle Roll _____/_____ Pike Roll _____/_____ Dive Roll _____/_____
Roll
Extended _____/_____ HS Fwd Roll_____/_____ HS Fwd Roll_____/_____ HS Fwd Roll_____/_____ 15 HSPUs on Rings
Forward roll Bent arm Straight arm To HS
Pizza Rocks _____/_____ Tucked Back_____/_____ Back _____/_____ Back _____/_____
Roll Extension – bent arm Extension – straight arm
Straddle _____/_____ Side _____/_____ Side _____/_____ One arm _____/_____
Hops Cartwheel w/mats Cartwheel cartwheel
LTL _____/_____ Cartwheel _____/_____ Roundoff _____/_____ Dive _____/_____ Aerial _____/_____
Cartwheel Scoop Cartwheel
Headstand _____/_____ Headstand _____/_____ Handstand _____/_____ Handstand _____/_____ Handstand _____/_____ Vertical Leap ½ body
Straddle press Pike Press Wall – straddle press Wall – pike press Straddle press from mats height
Weightlifting
Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes
Deadlift _____/_____ Front Squat _____/_____ Back Squat _____/_____ Thruster _____/_____
Challenges
CrossPit
Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes
Stance _____/_____ Fwd/bwd/ _____/_____ In and out _____/_____ Pivot _____/_____
Side2side mvmnt
Jab _____/_____ Cross _____/_____ Hook _____/_____ Uppercut _____/_____
Parkour
Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes
Basic _____/_____ Shoulder _____/_____
Landing Roll
Tic-Tac _____/_____ Tap-Vault _____/_____ Wall Run _____/_____ Pop-Vault _____/_____
Barbara
Chelsea
Cindy
Dianne
Elizabeth
Fran
Grace
Helen
Isabelle
Jackie
Karen
Linda
Mary
Nancy
Lynne
Kelly
JT
Michael
Murph
Annie
FGB
Tabata this