Hi all,

Happy Autumn! We’re starting a new strength cycle this week - focusing on laying a strong “Foundation.” You’ll see core bracing, stabilization, and Range of Motion building as prominent features over the next six weeks. We already talk about them a lot, but you’ll see them featured even more as we kickoff a new season with this new strength program.

Let’s get into it.

Day 1 

Week 1 of 6 of the “Foundation” strength cycle!

• Warm-up - complete 4 rounds of…

  • 6 Unweighted Windmills (3 per side)

  • 10 Air Squats

  • 6 Half Burpees

  • 10 Sit-ups

• Strength:

  • In 21 minutes, 7 rounds of…

    • 8 Double DB Front Squats

  • Off time - Accumulate :30 in a Forearm Plank

  • Intended Stimulus - Build up in weight throughout on the Front Squats. Corkscrew the feet into the ground to activate the glutes on the squats. Push that depth as much as you can while keeping the legs activated! Brace the core by inhaling into the diaphragm and holding that brace throughout the bottom of the squat. On the plank hold, you do NOT have to hold the plank for 30 seconds straight. Instead, take breaks throughout if you need and accumulate 30 seconds with as many breaks throughout as you need.

  • Log heaviest weight used on the Double DB Front Squats.

• MetCon

  • EMOM16 (Every Minute on the Minute for 16 Minutes)

    • Minute One: 16 Scissor Kicks (Left + Right = 1) (hands under tailbone / no hands / weight overhead)

    • Minute Two: 8 Burpees (Half Burpees / Full Burpees / Strict Burpees)

    • Minute Three: 40 seconds Double DB Overhead Static Hold (<15s / 25s / 40s+)

    • Minute Four: 40 seconds Jump Rope

  • Intended Stimulus - Choose weights on the Overhead Static Hold (and variations on the other movements) that will keep you in the game and not “behind the clock” - meaning that you should finish each movement within 35-40 seconds of the minute, allowing you to have 20ish seconds rest before the next minute starts.

  • Log whether you completed the full 16 minutes or not, marking a “checkmark” if completed. Denote weights used and variations chosen in the notes.

• Recovery

  • Foam Roll Quads - 2 min.

  • Figure Four Stretch - 2 min. per side

Day 2

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

  • 8 Light Double DB Strict Press

  • 8 Double DB Romanian Deadlifts 

  • 8 Plank Shoulder Taps (8 per side)

  • 8 Reverse Jackknives (8 per side)

• Strength:

  • In 12 minutes, complete 6 rounds of

    • 6 Double DB Push Press

  • Intended Stimulus - Build in weight throughout, working to a point where the last few reps of each set are a MAJOR challenge. Make sure you are fully locking out in the overhead position, biceps next to ears, weight over the crown of your head, legs and core squeezed, showing control.

  • Log the weights of the heaviest set of DBs used for a complete, unbroken 6 reps. Note any imbalances between one arm and the other in the notes.

• Capacity

  • In remaining time, for quality (shoot for 4+ rounds)

    • :30 Double DB Farmer’s Carry (<25s / 35s / 50s+)

    • 10 Double DB Suitcase Deadlifts (<25s / 35s / 50s+)

    • 10 “Tough for You” Push-ups (knee push-ups / conventional push-ups / hand-release or deficit push-ups)

  • Intended Stimulus - Take your time on the movements that are a prescribed amount of reps. On the Farmer’s Carry, prioritize lats engaged (shoulders back) and torso upright (looking ahead helps with this). If you are able to meet this criteria, then ascend in weights to where it is quite a challenge to hold on the to DBs for the whole 30 seconds. GRIP should be lit up today!

  • Log total rounds and reps completed, note weights used and movement variations in the notes.

• Recovery

  • T-spine smash with lax ball - 2 min. per side

  • Chest Opener (on a foam roller or yoga blocks if available) - 4 min.

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 / 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

• Warm-up - complete 3 rounds of…

  • 12 Forward Lunges (12 per leg)

  • 8 Unweighted Split Squats (8 per leg)

  • 4 Up Dog / Down Dog + Push-up

• Strength:

  • In 15 Minutes, complete 5 rounds of:

    • 4 Double DB Suitcase Bulgarian Split Squats (4 per leg)

  • Off-time - 4 Double DB Bent Over Rows (3-second descent)

  • Intended Stimulus - On the Bulgarian Split Squats, make sure your front foot is FULLY contacting the ground and that you are actively pressing against that foot (toe AND heel) as you drive up out of the bottom of the split squat. Front knee stays out over the front foot’s pinky toe and does not cave inward.

  • Log heaviest weight used on the Double DB Suitcase Bulgarian Squats for an unbroken set of 4 on each leg. Note any imbalances between one leg and the other in the notes.

• MetCon:

  • AMRAP9 (As Many Rounds and Reps as Possible in 9 Minutes):

    • 5 Renegade Rows + Push-up (<25s / 35s / 50s+)

    • 10 Lateral Burpees over DBs (Half Burpees / Full Burpees / Strict Burpees)

  • Intended Stimulus - shoot for 6+ rounds.

  • Log total rounds and reps completed, note weights used and movement variations in the notes.

• Accessory:

  • 10 Bent Over Reverse Flies (fast up, 3 second descent)

  • 10 Cossack Squats (unassisted or assisted) (5 per leg)

• Recovery

  • Pigeon Stretch (unassisted or assisted) - 3 min. per side

  • Prayer Stretch - 2 min.

Day 5

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

  • 15 Air Squats

  • 10 Light Double DB Push Press

  • 5 Burpees

• Capacity

  • In 23 minutes, complete 5 rounds of…

    • 6 Single DB Goblet Squats (<25 / 35 / 50+)

    • 8 Single DB Offset Push-ups (knee push-ups / conventional push-ups / hand-release push-ups)

    • :40 Wall Sit (hands on knees / no hands / Single DB Goblet hold)

  • Intended Stimulus - As you hold on to the DB in the goblet position, pick a weight where you can still fight to keep the torso proud (not allowing your shoulders and torso to cave forward). Choose a challenging variation of the Wall Sit today, and embrace the leg wobbles! Adding weight in the Wall Sit will further enhance the core stabilization aspect we are shooting for this strength cycle. 4.5 minutes per round.

  • Log whether you completed the full 4 rounds or not, marking a “checkmark” if completed. Denote weights used and variations chosen in the notes.

• MetCon

  • 5RFT (Five Rounds For Time) - 9 minute cap

    • 12 V-ups (Tuck-ups are OK too)

    • 12 Double DB Push Press (<25s / 35s / 50s+)

    • 12 Lateral Jumps Over DBs (Left + Right = 1)

  • Intended Stimulus - Quality first, always! On the Push Press, make sure you are fully locking out in the overhead position, biceps next to ears, weight over the crown of your head, legs and core squeezed, showing control. Push Press should be at a medium weight - meaning where you need to break up the 12 reps into two sets. If you go unbroken for all 5 rounds on the Push Press, you went too light!

  • Log time it took to complete the five rounds, adding weights used and variations in the notes.

• Recovery

  • Couch Stretch - 3 min.

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

Day 6

• Warm-up - complete 3 rounds of…

  • 10 Light Single DB Windmills (5 per side)

  • 20 Mountain Climbers (Left + Right = 1)

  • :30 Hand Plank

• Long Workout Day!

  • “Cooper” - 10RFT (10 Rounds for Time) - 30 minute cap

    • 10 Burpees (Half Burpees OR Full Burpees)

    • 10 Air Squats

    • 10 Push-ups (knee push-ups / conventional push-ups / hand-release push-ups)

    • 10 Sit-ups

  • Intended Stimulus - Find a moderate pace and keep chipping away! Four seconds per rep will put you at under 27 minutes for the workout. If you find during the first few minutes of the workout that four seconds per rep is not doable at your current variations, switch variations AND/OR bump down the rep scheme to “8s” instead of “10s.”

  • Log time it took to complete the ten rounds, adding variations in the notes.

• Recovery

  • Massage Gun Pecs - 2 min. per side

  • Massage Gun Glutes - 2 min. per side

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 / 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!