Hi all,

Welcome to Week 8 of 8 of our “Longer Workouts” cycle! This is the last week of our cycle and it is ALSO the last week of the newsletter as we know it.

Starting next week (12/30/2/24) I’ll be partnering with another coach and mentor of mine - Brock Harling - to bring you programming. I’ve learned a lot from him, so the programming will look pretty similar. We’re just combining forces and we’ll be adding new faces to this recipient list as time progresses!

For those who want more details, read on…

1. The new programming will include three options to pick from each day:

   • Bodyweight Only Option

   • Dumbbell Only Option

   • Full Equipment Option

2. While the Mobility, Warm-up, and Recovery sections will likely look the same as before - I’ll be pulling out the Intended Stimulus section and its associated tips and tricks. Hit me up individually if you want pointers on how to approach each day!

3. Finally, I'‘ll be playing around with posting the main workout component for each day (strength / conditioning / metcon / accessory) info on Instagram. I’ll likely do that for January to see how sustainable it is / how much time it takes and will keep at it if it’s not too onerous. My plan right now is to post it by 5:30a.m. Mountain time each day. If you just want the main workout and don’t care for the Mobility, Warm-up, or Recovery, head over to the Instagram to go straight to those details instead of the email.

That’s all for now - thanks for coming along for the ride in 2024! This week’s email is a preview of how 2025 will look. Consider this the “test run week”

Have a happy holiday season!

Best,

Nolan

Let’s get into it.

Day 1 

• Mobility

  • Low Runners Lunge

  • World’s Greatest Stretch + Hamstring Stretch

  • Samson Stretch 

  • Inchworms + Push-up

• Warm-up - complete 4 rounds of…

  • 10 Plank Shoulder Taps per side

  • 20 Unweighted Forward Lunges

  • :20 Inverted Plank Hold

  • 10 Half Burpees 

• Strength:

  • 6 Rounds, not for time

    • Bodyweight

      • 10 Air Squats

      • 8 Push-ups

      • :30 Forearm Plank

      • :30 Wall Sit

      • 10 Leg Lifts

    • DB Only

      • 12 Single DB Goblet Squats

      • 8 Single DB Bent Over Rows per side

      • 30 Forearm Plank 

      • :30 Wall Sit

      • 10 Leg Lifts

    • Full Equipment

      • 6 Barbell Back Squats

      • 6-8 Strict Pull-ups

      • :60 Forearm Plank

      • :60 Wall Sit

      • 12 Double DB Bench Press

  • 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

    • 600m row buy-in

    • Tabata Air Squats

    • 600m 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

• Mobility

  • Hamstring Stretch

  • Thread the Needle

  • Unweighted Windmills

  • Up Dog / Down Dog

  • World’s Greatest Stretch + Hamstring Stretch

• 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:

  • 6 rounds, not for time

    • Bodyweight Only

      • 6 Single Leg RDLs per side

      • 10-15 Hand Release Push-ups 

      • 8 Jackknives per side

      • 12 Air Squats

      • 8 Plank Hip Taps per side

    • DB Only

      • 6 DB Single Leg RDLs per side

      • 6 Alt Single DB Strict Press per side

      • 6 Jackknives per side

      • 6 Single DB Bent Over Rows per side

      • 8 Plank Hip Taps per side

    • Full Equipment

      • 8 DB Single Leg RDLs per side

      • 10 Deficit Push-ups 

      • 10 Jackknives per side

      • 8 Barbell Standing Landmine Twists per side

      • 2 Wall Walks

  • 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-10 reps:

      • Push-ups

      • Situps

      • Jumping Jacks

  • DB Only

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

      • Single DB Offset Push-ups

      • Situps

      • Jumping Jacks

  • Full Equipment

    • 5 Rounds For Time - 25 reps-20 reps-15 reps-10 reps-10 reps:

      • Single DB Offset Push-ups

      • Situps

      • Jumping Jacks

  • 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

• Mobility

  • Unweighted Windmills

  • Banded Curl + Press

  • Deep Squat + Arm Rotation

  • Reverse Snow Angels

  • Samson Stretch 

• Warm-up - complete 4 rounds…

  • 20 Mountain Climbers per side

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

  • 10 Tuck-ups

• Strength:

  • 6 rounds, not for time

    • Bodyweight Only

      • 10 Wide Legged Good Mornings 

      • 8 Push-ups

      • :30 Hand Plank 

      • :30 Wall Sit

      • 10 Scissor Kicks per side

    • DB Only

      • 9 Double DB Suitcase Deadlifts

      • 4 Inchworm Press-ups 

      • :30 Bear Walk

      • :30 Crab Hold

      • 12 Sit-ups

    • Full Equipment

      • :60 Jump Rope

      • 14 Med Ball Cleans

      • :40 Bear Walk

      • 8 Unbroken Parallette Bar Dips (or Ring Dips)

      • 12 Box Jumps

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

• MetCon:

  • Bodyweight Only

    • Tabata Alternating Forward Lunges

  • DB Only

    • AMRAP6 (:30 on :30 rest) - Alternating Single DB Devil’s Press

  • Full Equipment

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

  • Log total reps and denote which weights and variation you chose to do in the notes.

• Recovery

  • Foam Roll Hamstrings - 2 min. per side

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

Day 5

• Mobility

  • Wide Legged Good Mornings 

  • Alternating Thread the Needle

  • Adductor Rock Backs

  • Inchworms + Push-up

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

  • 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)

• Strength:

  • 6 rounds, not for time

    • Bodyweight Only

      • 6 Unweighted Windmills per side

      • 10 Offset Push-ups (5 per side)

      • 9 Tuck-ups 

      • 12 Air Squats

      • 8 Plank Shoulder Taps per side

    • DB Only

      • 9 Single DB Goblet Split Squats per side

      • 8-12 Push-ups

      • 8 Reverse Jackknives per side

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

      • 8-12 Tuck-ups

    • Full Equipment

      • 8 Single DB Goblet Bulgarian Split Squats per side

      • 8 Strict Chin-ups

      • 15 KB Russian Swings

      • 8-12 Strict Ring Dips

      • 12 V-ups

  • 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-10 reps:

      • Push-ups

      • Jackknives per side

      • Mountain Climbers per side

  • DB Only

    • Tabata Sit-ups with Single DB overhead

  • Full Equipment

    • 27 cal Echo Bike buy-in

    • Tabata Sit-ups

    • 27 cal Echo Bike cash-out

  • Log total time for the Bodyweight Only variation. Log total reps for the DB Only variation. 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

• Mobility

  • Deep Squat Hold (assisted)

  • Adductor Rock Backs

  • Inchworms + Push-up

  • Child’s Pose + Lat Stretch

  • Scorpions

  • Bootstrappers

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

  • 6 Up Dog / Down Dog + Push-up

  • 6 Reverse Jackknives per side

  • :40 Jump Rope

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

• Long Workout Day!

  • 5 Rounds For Time (Capped at 30 Minutes)

    • Bodyweight Only

      • :40 Plank Ups

      • 10 Burpee to High Jumps (to target out of reach if possible)

      • :40 Forearm Plank

      • :60 Jump Rope

      • 20 Lateral Jumps over a Target per side

      • Rest :30

    • Dumbbell Only

      • 50’ Double DB Front Rack Carry

      • 15 Burpee to High Jumps (to target out of reach if possible)

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

      • 10 Single DB Snatch

      • 10 Renegade Rows + Push-up

      • Rest :30

    • Full Equipment

      • 50’ Sandbag Carry

      • 12 Burpee Box Jumps

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

      • 15 Wall Ball Shots

      • 15 Echo Bike Cals

      • Rest :30

  • Log time it took to complete all work, 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!