Hi all,

Happy mid-January!

A quick note before we dive in:

I’m seeing a lot online this week about failing New Year’s Resolutions.

1. Failure is not bad, it’s learning and

2. What we learn from this is that we should focus LESS on resolutions and MORE on habits. Habits are small, they still change behavior, they are adjustable, and they compound throughout time.

Here are two documents I use to help frame up how to action plan habit establishment and tracking (as it relates to fitness and other health and wellness domains).

• Find Your Why

• 5 Tracked Tenets

Enough on that, let’s get into it.

Day 1 

• Mobility / 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

      • 15 Tempo Air Squats (3-second descent)

      • :30 Hand Plank 

      • 12 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 (3-second pause at bottom)

      • :35-:45 Hand Plank 

      • 10 Tuck-ups 

      • 1:00 Deep Squat Hold

      • 1:00 Double DB Farmer’s Carry Hold

    • Full Equipment

      • 6 Barbell Back Squats (3-second pause at bottom)

      • 6-8 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

    • 6 Rounds (12 minutes):

      • :30 Leg Lifts

      • :30 Rest

      • :30 Air Squats

      • :30 Rest

  • DB Only

    • 6 Rounds (12 minutes):

      • :30 Leg Lifts

      • :30 Rest

      • :30 Single DB Thrusters (alternate hands each round)

      • :30 Rest

  • Full Equipment

    • 6 Rounds (12 minutes):

      • :30 Leg Lifts

      • :30 Rest

      • :30 Double KB Thrusters 

      • :30 Rest

  • Log total reps completed, adding weights and variation chosen in the notes.

• Recovery

  • Chest Opener on Foam Roller - 4 min.

  • Foam Roll Glutes - 2 min. per side

  • Lax Ball Smash Bottom of Foot - 1 min. per side

Day 2

• Mobility / 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 Tempo Push-ups with 5-second Hold at bottom.

  • :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

      • 14 Plank Shoulder Taps per side

      • 14 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

      • 9 DB Single Leg RDLs per side

      • 9 Single DB Bent Over Rows per side

      • 9 Single DB Chops per side

      • 7 Single DB Goblet Bulgarian Split Squats per side

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

    • Full Equipment

      • 9 Barbell RDLs per side

      • 9 Single Arm Ring Rows per side

      • 7 Barbell Half Kneeling Landmine Twists per side

      • 9 Double DB Suitcase Bulgarian Split Squats per side

      • 9 Barbell Half Kneeling Landmine Press per side

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

• MetCon:

  • Bodyweight Only

    • AMRAP8 - 3 reps, 6 reps, 9 reps, …, etc.

      • Push-ups (from knees / from toes / hand release)

      • Sit-ups

      • Reverse Lunges per side

  • DB Only

    • AMRAP8 - 3 reps, 6 reps, 9 reps, …, etc.

      • Push-ups (from knees / from toes / hand release)

      • Sit-ups (Optionally, do the no-arm variation)

      • Single DB Goblet Reverse Lunges per side

  • Full Equipment

    • AMRAP8 - 3 reps, 6 reps, 9 reps, …, etc.

      • Push-ups (from knees / from toes / hand release)

      • Toes to Bar Variation (hanging knee raises / knees to elbows / toes to bar)

      • Single DB Goblet Reverse Lunges per side

  • Log total reps completed, adding variations chosen in the notes.

• Recovery

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

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

  • Orb Roll Pec - 1 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

• Mobility / Range of Motion Development

  • Hamstring Stretch

  • Thread the Needle

  • Unweighted Windmills

  • Up Dog / Down Dog

• Warm-up - complete 4 rounds…

  • 5 Wide Legged Good Mornings 

  • 5 Active Straight Leg Raise 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

      • 14 Lateral Jumps Over Target per direction

      • 8 Burpees (half / full / strict)

      • 10 Leg Lifts

      • 8 Burpees (half / full / strict)

      • 14 Air Squats

    • DB Only

      • 6-8 Strict Pull-ups

      • 8 Burpees (half / full / strict)

      • 10 Floor Press + Leg Lift

      • 8 Burpees (half / full / strict)

      • 14 Jumping Squats

    • Full Equipment

      • 7 KB Russian Swings + 7 KB American Swings 

      • 8 Burpees (half / full / strict)

      • 10 Floor Press + Leg Lift

      • 8 Burpees (half / full / strict)

      • 7 Double DB Front Squats + 7 Double DB Thrusters

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

• MetCon:

  • Bodyweight Only

    • For time: 3 rounds

      • 30 Lateral Jumps over a target

      • 15 Plank Jacks

      • 75 Jump Rope Reps (single or double unders are OK)

  • DB Only

    • For time: 3 rounds

      • 30 Lateral Jumps over DBs

      • 15 Plank Jacks

      • 75 Jump Rope Reps (single or double unders are OK)

  • Full Equipment

    • For time: 3 rounds

      • 30 Lateral Jumps over DBs

      • 15 Plank Jacks

      • 75 Jump Rope Reps (single or double unders are OK)

  • Log total time it took to complete all reps and denote which variation of jump rope you chose to do in the notes.

• Recovery

  • Orb Roll Hamstrings - 1 min. per side

  • Orb Roll Hips - 1 min. per side

  • Orb Roll VMO + IT Band - 1 min. per side

  • T-spine Smash with LAX Ball - 1 min. per side

Day 5

• Mobility / 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

  • 10 Scapular Push-ups

  • :40 Jump Rope

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

• Strength:

  • 5 rounds, not for time

    • Bodyweight Only

      • :40 Mountain Climbers 

      • 14 Unweighted Forward Lunges per side

      • :40 Mountain Climbers 

      • 18 Sit-ups

      • :40 Mountain Climbers 

      • 12 Push-ups (from knees / from toes / hand release)

    • DB Only

      • :40 Mountain Climbers 

      • 12 Unweighted Forward Lunges per side

      • :40 Mountain Climbers 

      • 24 Sit-ups

      • :40 Mountain Climbers 

      • 16 Push-ups (from knees / from toes / hand release)

    • Full Equipment

      • 1:00 Row for Distance

      • 12 Unweighted Forward Lunges per side

      • 1:00 Row for Distance

      • 24 Sit-ups

      • 1:00 Row for Distance

      • 20 Push-ups (from knees / from toes / hand release)

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

• MetCon:

  • Bodyweight Only

    • 2 Rounds, for reps

      • 2:00 Burpees (half / full / strict)

      • 2:00 Wall Sit

      • 2:00 Rest

  • DB Only

    • 2 Rounds, for reps

      • 2:00 Double DB Clusters (<20s / 30s / 40s+)

      • 2:00 Wall Sit

      • 2:00 Rest

  • Full Equipment

    • 2 Rounds, for calories

      • 2:00 Echo Bike for calories

      • 2:00 Wall Sit

      • 2:00 Rest

  • Log total reps, noting weights and variations chosen in the notes.

• Recovery

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

  • 90/90 Stretch - :60 internal + :60 external PER SIDE - total 4 min

Day 6

• Mobility / 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!

  • Partner Workout - split up reps between two people, capped at 36 min. Do half of the reps if doing it solo. Break up however you’d like.

    • Bodyweight Only

      • 200 Walking Lunge Steps (unweighted)

      • 300 Sit-ups

      • 200 Push-ups (from knees / from toes / hand release)

      • 300 Air Squats

      • 100 Burpees (half / full / strict)

    • Dumbbell Only

      • 200 Walking Lunge Steps (unweighted or Single DB overhead)

      • 300 Sit-ups

      • 200 Double DB Push Press (<20s / 35s / 50s+)

      • 300 Air Squats

      • 100 Double DB Thrusters (<20s / 30s / 40s+)

    • Full Equipment

      • 200 Walking Lunge Steps (unweighted or plate overhead)

      • 300 Sit-ups

      • 200 Barbell Push Jerks (<45 / 65 / 95+)

      • 300 Air Squats

      • 100 Wall Ball Shots (<10 / 14 / 20+)

  • Log total time it took to complete all reps and denote 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!