Hi all,

The only major update I have for today is that I’m kicking off a goal setting initiative this week.

Let me know if you’d like a copy of the goal setting and action plan documents! 

I’ll be sure to email them your way.

Let’s get into it.

Day 1 

• Range of Motion Development

  • Low Runners Lunge

  • World’s Greatest Stretch + Hamstring Stretch

  • Samson Stretch 

  • Inchworms + Push-up

• Warm-up - 5 minutes, continue to cycle through…

  • 10 Light Double DB Front Squats (or 10 Jumping Squats)

  • 10 Plank Shoulder Taps per side

  • 10 Unweighted Forward Lunges per side

  • 10 Half Burpees 

• Strength:

  • 5 Rounds, not for time

    • Bodyweight

      • 12 Tempo Air Squats

      • :30 Hand Plank 

      • 10 Tuck-ups 

      • 1:00 Deep Squat Hold

      • 6-8 Box Dips (can use a bench or chair too)

    • DB Only

      • 12 Pause Single DB Goblet Squats (2-second pause at bottom)

      • :30-:40 Hand Plank 

      • 10 Tuck-ups 

      • 1:00 Deep Squat Hold

      • 1:00 Double DB Farmer’s Carry Hold

    • Full Equipment

      • 6 Barbell Back Squats (2-second pause at bottom)

      • 6 Pull-up Negatives (descent takes three seconds)

      • 12 Tuck-ups 

      • 1:00 Single KB Goblet Deep Squat Hold

      • 1:00 Double DB Farmer’s Carry Hold (or KB)

  • Log weights and variations completed successfully (and unbroken) across all movements as separate scores.

• MetCon:

  • Bodyweight Only

    • Tabata Air Squats

  • DB Only

    • Tabata Jumping Squats

  • Full Equipment

    • 500m row buy-in

    • Tabata Walking Lunges

    • 500m row cash-out

  • Log total reps for the Bodyweight Only and DB only variations. Log total time and total reps for the Full Equipment variation.

• Recovery

  • Chest Opener on Foam Roller - 4 min.

  • Foam Roll Glutes - 2 min. per side

Day 2

• Range of Motion Development

  • Wide Legged Good Mornings 

  • Alternating Thread the Needle

  • Adductor Rock Backs

  • Inchworms + Push-up

• Warm-up - 5 minutes, continue to cycle through…

  • 6 Unweighted Good Mornings

  • 6 Unweighted Tempo Strict Press

  • :30 Jump Rope

  • 6 Single Leg Glute Bridges per side

• Strength:

  • 5 rounds, not for time

    • Bodyweight Only

      • 6 Unweighted Tempo Single Leg RDLs per side

      • 12 Plank Shoulder Taps per side

      • 12 Russian Twists (Unweighted = don’t use a slamball)

      • 6 Unweighted Tempo Split Squats per side (3-seconds each direction)

      • 6 Unweighted Tempo Strict Press (3-seconds each direction)

    • DB Only

      • 8 DB Single Leg RDLs per side

      • 8 Single DB Bent Over Rows per side

      • 8 Single DB Chops per side

      • 6 Single DB Goblet Bulgarian Split Squats per side

      • 8 Single DB Strict Press per side (3-seconds down and 3-seconds up)

    • Full Equipment

      • 8 Barbell RDLs per side

      • 8 Single Arm Ring Rows per side

      • 8 Barbell Half Kneeling Landmine Twists per side

      • 8 Double DB Suitcase Bulgarian Split Squats per side

      • 8 Barbell Half Kneeling Landmine Press per side

  • Log weights and variations completed successfully (and unbroken) across all movements as separate scores.

• MetCon:

  • Bodyweight Only

    • 4 Rounds For Time - 20 reps-15 reps-10 reps-5 reps:

      • Push-ups

      • Situps

      • Jumping Jacks

  • DB Only

    • 4 Rounds For Time - 20 reps-15 reps-10 reps-5 reps:

      • Single DB Offset Push-ups

      • Situps

      • Jumping Jacks

  • Full Equipment

    • 5 Rounds For Time - 20 reps-15 reps-10 reps-5 reps:

      • Single DB Offset Push-ups

      • Situps (Optionally, do the no-arm variation)

      • Box Jump Overs

  • Log total time it took to complete entire workout, adding variations chosen in the notes.

• Recovery

  • Child’s Pose with Thread the Needle - 2 min. per side

  • Trap smash with LAX ball - 2 min. per side

Day 3

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / stand-up paddle board / hike / slow bike / ruck / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside in any capacity is encouraged!

Day 4

• Range of Motion Development

  • Hamstring Stretch

  • Thread the Needle

  • Unweighted Windmills

  • Up Dog / Down Dog

• Warm-up - complete 4 rounds…

  • 6 Wide Legged Good Mornings 

  • 6 Reverse Jackknives per side

  • 10 Plank-ups (forearm plank to hand plank and back down = 1)

  • 10 Tuck-ups

• Strength:

  • 5 rounds, not for time

    • Bodyweight Only

      • 12 Lateral Jumps Over Target per direction

      • 8 Burpees

      • 10 Leg Lifts

      • 8 Burpees

      • 12 Air Squats

    • DB Only

      • 6-8 Strict Pull-ups

      • 8 Burpees

      • 8 Floor Press + Leg Lift

      • 8 Strict Burpees

      • 12 Jumping Squats

    • Full Equipment

      • 6 KB Russian Swings + 6 KB American Swings 

      • 8 Burpees

      • 10 Floor Press + Leg Lift

      • 8 Strict Burpees

      • 6 Double DB Front Squats + 6 Double DB Thrusters

    • Log weights and variations completed successfully (and unbroken) across all movements as separate scores.

• MetCon:

  • Bodyweight Only

    • Tabata (8 minutes) Alternating Forward Lunges

  • DB Only

    • AMRAP8 (:30 on :30 rest) - Alternating Single DB Devil’s Press

  • Full Equipment

    • For time: 100 KB Russian Swings (<26 / 44 / 70+)

  • Log total reps and denote which weights and variation you chose to do in the notes. For Full Equipment version, log time and weight.

• Recovery

  • Foam Roll Hamstrings - 2 min. per side

  • T-spine Smash with LAX Ball - 2 min. per side

Day 5

• Range of Motion Development

  • World’s Greatest Stretch + Hamstring Stretch

  • Deep Squat Hold (assisted)

  • Adductor Rock Backs

  • Inchworms + Push-up

• Warm-up - 6 minutes, continue to cycle through…

  • 6 Up Dog / Down Dog + Push-up

  • 20 Mountain Climbers per side

  • :40 Jump Rope

  • 15 Light Double DB Front Squats (or 10 Jumping Squats)

• Strength:

  • 5 rounds, not for time

    • Bodyweight Only

      • :40 Mountain Climbers 

      • 10 Unweighted Forward Lunges per side

      • :40 Mountain Climbers 

      • 16 Sit-ups

      • :40 Mountain Climbers 

      • 12-14 Push-ups

    • DB Only

      • 1:00 Mountain Climbers 

      • 10 Unweighted Forward Lunges per side

      • 1:00 Mountain Climbers 

      • 20 Sit-ups

      • 1:00 Mountain Climbers 

      • 20 Push-ups

    • Full Equipment

      • 1:00 Row for Distance

      • 10 Unweighted Forward Lunges per side

      • 1:00 Row for Distance

      • 20 Sit-ups

      • 1:00 Row for Distance

      • 20 Push-ups

  • Log weights, distance, and variations completed successfully (and unbroken) across all movements as separate scores.

• MetCon:

  • Bodyweight Only

    • 4 Rounds For Time - 20 reps-15 reps-10 reps-5 reps:

      • Push-ups

      • Scissor Kicks per side

      • Mountain Climbers per side

  • DB Only

    • 5 RFT (5 Rounds For Time)

      • 10 Alt Single DB Hang Snatch (<20 / 35 / 50+)

      • 10 Lateral Jumps Over DB (12 per direction)

  • Full Equipment

    • 25 cal Echo Bike buy-in

    • Tabata V-ups

    • 25 cal Echo Bike cash-out

  • Log total time for the Bodyweight Only and DB Only variations. Log total time and reps for the Full Equipment version.

• Recovery

  • T-spine Smash with LAX ball - 2 min. per side

  • Massage Gun Glutes - 2 min. per side

Day 6

• Range of Motion Development

  • Banded Curl + Press

  • Deep Squat + Arm Rotation

  • Reverse Snow Angels

  • Samson Stretch 

• Warm-up - 5 minutes, continue to cycle through…

  • 6 Wide Legged Good Mornings 

  • 8 Single DB Pull-throughs - 4 per side (or 12 Alternating Thread the Needle - 6 per side)

  • 10 Banded Pull Aparts

  • 12 Light Double DB Push Press (or 6 TEMPO Unweighted Strict Press)

• Long Workout Day!

  • AMRAP28

    • Bodyweight Only

      • :40 Wall Sit

      • 12 Burpees

      • :45 Forearm Plank

      • 12 Single Leg Glutes Bridges per side

      • 50 Jump Rope Singles (or Double Unders)

    • Dumbbell Only

      • 50’ Double DB Farmer's Carry 

      • 8 Single DB Hang Power Cleans per side

      • 8 Single DB Push Jerk per side

      • 8 Jumping Lunges per side

      • 50 Jump Rope Singles (or Double Unders)

      • Rest :45

    • Full Equipment

      • 50’ Sandbag Carry

      • 15 Burpee Box Jumps

      • :40 Double KB Offset (Mixed Grip) Hold (switch halfway)

      • 15 UNBROKEN Wall Ball Shots

      • 15-18 Echo Bike Cals

      • Rest :45

  • Log rounds and reps completed in the allotted time, adding variations and weights chosen in the notes.

• Recovery

  • Pigeon Stretch (assisted or unassisted) - 2 min. per side

  • Wide Legs up the Wall - 5 min.

Day 7

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / stand-up paddle board / hike / slow bike / ruck / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside in any capacity is encouraged!