Hi all, happy Sunday.

Let’s get into it.

Day 1

Squat / Lunge Cycle Week 6 of 6!

• 0-5 - Dynamic Mobility and Intros / QOTD

• 6-11 - Warm-up - 5 minutes, continue to cycle through…

  • 4 Inchworms with a push-up

  • 4 Up-dog/down-dog cycles

  • 8 KB Goblet Squats

  • 8 KB American Swings

• 12-15 - Debrief / transition / explain workouts

• 16-26

  • First 10 minutes warm up into working weight of Barbell Back Squats

    • Take 5 sets to go over (above and beyond 50% of one rep max) then we’ll bring it back down to 50%.

  • Off-time: 5 sets of 6 or 8 or 10 box dips

• 27-29 - transition and set-up for Heat 1

• 30-52 -

  • Go time: AMRAP10, as many Barbell Back Squats as you can do while moving with quality. Does not have to be unbroken.

  • Two heats. Nonworking heat loads plates for working heat.

  • Intended stimulus - legs will want to fall off by the end of this. Seriously though - want it to be sore when you step into your car tomorrow.

  • Non-working heat is accumulating Hand Release Push-ups

• 53-55 - clean up

• 56-60 - Recovery

  • Banded leg stretches - 2 min per side

Day 2

Day 3

Day 4

• 0-12 - Dynamic Mobility and Intros / QOTD

• 13-19 - Warm-up - 5 minutes, continue to cycle through…

  • :20 per side of PVC Half-kneeling Side Stretch

  • 8 Dbl KB Pendlay Rows

  • 8 Unweighted Cossack Squats (4 per side)

  • 8 Forward lunge with Overhead Stretch (4 per side)

• 20-25 - Debrief / transition / explain workouts

• 26-41

  • Pendlay rows (from the ground) right into barbell ab rollouts

    1 warmup set, then…

    • 6 sets of 6 on the rows, build in weight

    • 6 sets of 6 on the ab rollouts

  • Big breather in between as next person goes. Four Barbells working simultaneously.

  • Intended stimulus - go light enough where you feel fresh at the start of each round, but by rounds 5 & 6 the last rep or two are a real struggle.

• 42-44 - transition and set-up for Metcon

• 45-55 -

  • EMOM8

    • 12 plate ground to overhead

    • 12 plank DB rows (6 per side)

      • (Renegade Rows without the push up)

• 56-60 - Recovery

  • Floor Angels with La Crosse Ball, 2 min per side

Day 5

Day 6

Day 7

Acronym List:

• DB = Dumbell

• DL = Deadlift

• EMOM = Every Minute on the Minute

• FS = Front Squat

• GM = Good Morning

• KB = Kettlebell

• MetCon = Metabolic Conditioning

• PVC = polyvinyl chloride - mobility tool (white plastic plumbing pipe)

• QOTD = Question of the Day

• RDL = Romanian Deadlift

• RFT = Rounds for Time

• SDL = Sumo Deadlift

• SDLHP = Sumo Deadlift High Pull

• WB = Wall Ball