Hi all, happy mid-June.

Let’s get into it

Day 1

• 0-12 - Dynamic Mobility and Intros / QOTD

• 13-18 - Warm-up - 5 minutes, continue to cycle through…

  • 10 Dbl DB Strict Press Suitcase Deadlifts

  • 10 Dbl DB Push Press

  • 10 Unweighted Tempo Air Squats

  • 5 DB On-End “Platter” hold and press (per side)

• 19-23 - Debrief / transition / explain workouts

• 24-36

  • E:90MOM for 8 rounds - working up in weight on Barbell

    • (Every 90 seconds on the clock, repeat…)

      • 3 Push Jerk + 2 Push Press + 1 Strict Press

      • Rest the remainder of the :90

• 37-40 - transition and set-up for Metcon

• 41-59 -

  • AMRAP18

    • 15 sit-ups

    • 12 WB shots to a target

    • 6 KB Deadlifts

    • 3 wall walks

• 59-60 - clean up

• HOMEWORK - Recovery

  • Massage Gun - Quads and glutes

  • 3 min on quads (per side)

  • 3 min on glutes (per side)

Day 2

• 0-12 - Dynamic Mobility and Intros / QOTD

• 13-18 - Warm-up - 5 minutes, continue to cycle through…

  • 10 Single KB Deadlifts

  • 5 Single KB Power Cleans (per side)

  • 5 Single KB Front Squats (per side)

  • 5 UNWEIGHTED Windmills (per side)

• 19-24 - Debrief / transition / explain workouts

• 25-37

  • 5 sets of 4 reps of…

    • 3 Barbell Front Squats + 1 “one and a quarter” Barbell Front Squat

• 38-41 - transition and set-up for Metcon

• 42-52 -

  • 4 rounds for time (10 minute Cap)

    • 8 Sandbag Squat Cleans

    • 10 Push-ups

    • 12 Jackknives (alternating single leg v-ups) - 6 per side

• 53-55 - clean up

• 56-60 - Recovery

  • Legs up the wall, 5 minutes.

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.

Day 4

• 0-12 - Dynamic Mobility and Intros / QOTD

• 13-19 - Warm-up - 3RFT

  • 3 Weighted Tempo GMs

  • 6 Scapular Pushups (knees or toes)

  • 9 EASY Ring Rows

  • 12 Jumping Lunges (per leg)

• 20-25 - Debrief / transition / explain workouts

• 26-46

  • Work up in weight for 20 minutes:

    • 10 UNBROKEN Barbell Conventional deadlifts + 4 Dbl KB RDLs

    • Off time: 6 ring rows - feet elevated on box

• 38-41 - transition and set-up for Metcon

• 42-46 -

  • AMRAP4

    • As many ring-rows/pull-ups/C2B pull-ups SDLHPs as possible

• 47-51 - clean up

• 52-60 - Recovery

  • Cat/cow flow

  • Child’s pose with variations

  • PVC “Preacher Curls”

Day 5

• 0-12 - Dynamic Mobility and Intros / QOTD

• 13-19 - Warm-up - 6 minutes

  • 3 min - Light jog or cardio machine

  • 3 min - Leg Swings / hip circles / arm circles / hollow rocks

• 20-25 - Debrief / transition / explain workouts

• 26-47

  • Superset for 21 minutes:

    • 8 KB Horn Curls (TEMPO’d!)

    • 12 OH Plate Reverse Lunges (6 per side)

    • Intent is to get 7 rounds, but first priority is quality and tempo, don’t rush the curls.

• 48-55

  • Superset for 7 minutes:

    • Farmer’s Carry 100 feet - same weight, at sides

    • Dead Hang - :30 from pull-up bar

    • Intent is greater than 2 rounds, Grip should feel blown up by the end of this.

• 55-60 - Recovery

  • Forearm stretching - :60 per side

  • Pigeon/figure-4 - :90 per side

Day 6

• 0-10 - Dynamic Mobility and Intros / QOTD / Explain workout

• 11-12 - Super Quick DB Snatch Drill

• 13-19 - Warm-up - 6 min

  • 400m run one time, then…

    • 4 DB “Swings” + 4 DB Hang Power Snatch (4+4, PER SIDE - so 16 reps here)

    • 8 Box Step-ups (4 per leg)

    • 8 Box Negatives (4 per leg)

• 20-21 - transition and set-up for Metcon

• 22-54 -

  • AMRAP32

    • 800m run (or 1k row)

    • 16 Single DB Devil’s Press (8 per side)

    • 16 Single DB Weighted box step-overs

• 55-60 - Recovery

  • Foam Roll glutes - 2.5 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.

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