Hi all, happy Sunday!

Let’s get into it.

Day 1

Squat Cycle - Week 1 of 6!

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

  • 12 Air Squats

  • 9 Dbl DB Front Squats

  • 6 Dbl DB Push Press

  • 3 Single DB Windmills (3 per side)

• Squat Complex (E2MOM12):

  • 6* Single DB Goblet Squats + 2 Single DB Push Press (per arm)

  • *Each Round, increase the number of Goblet Squats you do by 2 reps.

    • E.g., Round 2: 8 DB Goblet Squats + 2 Single DB Push Press (per arm),

    • E.g., Round 3: 10 DB Goblet Squats + 2 Single DB Push Press (per arm), etc….

  • Intended Stimulus - Light on the Goblet Squats, unbroken throughout. Looking for a tough - but doable - transition into the Push Presses. Goal is to not drop the DBs until Push Presses are done. Quality Goblet Squat reps despite leg fatigue.

• 44-53 -

  • For time, 9 min cap:

    • 75 DU / SU on the Jump Rope

    • 15 Light Single DB Sit-ups

    • 15 Dbl DB Front Squats

    • 50 DU / SU on the Jump Rope

    • 15 Light Single DB Sit-ups

    • 15 Dbl DB Front Squats

    • 25 DU / SU on the Jump Rope

    • 15 Light Single DB Sit-ups

    • 15 Dbl DB Front Squats

  • DB Sit-ups - punch arms straight overhead at the top (like the finish of a seated press)

  • Intended stimulus - Just about 1 minute on each set would be reasonable pace to come in around 9 minutes, pick weight accordingly! Looking for perfect, crisp squats.

  • Pro tips: Heart Rate through the roof when you get to the Dbl DB Front Squats. Hit your full range of motion every time, proud torso, knees out, full hip opening at the top.

• Recovery

  • Figure four stretch or pigeon stretch - 2 min. per side

  • Shin box - 2 min. per side

Day 2

• Dynamic Mobility

  • Banded Rig shoulder opener

  • Banded Pull-aparts

  • Banded Lat Stretching

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

  • 3 Up dog/down dogs

  • 6 Strict Hanging Knee Raises on Pull-up Bar (or Tuck-ups)

  • 6 Kips on Pull-up Bar (or V-ups)

  • 6 Jackknives

• 12 minutes Pull-up Bar Work

  • Working on a Pull-up variation that challenges you - accumulate 30 reps in 12 minutes.

    • If you are not yet at strict Pull-ups, work on Jumping Pull-ups from a plyo box or Ring Rows (sub using a towel or yoga straps in lieu of rings if necessary).

    • If you are in the middle, get as many strict Pull-ups as you can before moving to a modified variation.

    • If you have strict Pull-ups and they are easy for you, work on L-sit Strict Pull-ups or Strict Muscle-ups.

  • Intended Stimulus - Make at least 15 (half) the rep attempts at a “challenging to you” variation of the pull-up movement.

  • Pro tip: Should feel fatigued from rig work but not spent yet .

• AMRAP16:

  • 12 Dbl DB Thrusters

  • 9 Lateral Burpees over DBs

  • 6 Strict Toes-to-Bar (TTB) or Strict Hanging Knee Raises (can sub for TEMPO V-ups / TEMPO Tuck-ups)

  • 3 Strict Handstand Push-ups (HSPU) or Pike Push-ups

• Intended Stimulus - Thrusters should be unbroken throughout. 5 rounds would be a great goal (just over 3 min per round).

• Pro tip: After the Burpees the strict movements serve as an opportunity to catch your breath while you work on methodical, quality reps.

• Recovery

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

  • Quad roll-out with Foam roller - 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 / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside is cool! Go do it!

Day 4

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

  • 8 DB Sumo Deadlifts

  • 8 DB Single Arm Swings (L)

  • 8 DB Single Arm Swings (R)

  • 4 Inchworm Press-ups

• Strength

  • Dbl DB Suitcase Deadlifts

    • First 10 minutes, build to a heavy set of 10 reps

    • Last 5 minutes, one attempt at max reps at 75% of your 10 rep max weight.

  • For extra intensity (or if DBs don’t go heavy enough), add a resistance band underneath your feet, lace them through the DBs, and press down on the bands to add more resistance on the Deadlifts.

  • Intended Stimulus - 4 or 5 rounds at tens. For last set, try and hit 15+ reps. Want glutes (not back) screaming during the max rep set.

  • Off-time (Between sets) -

    • 10 Offset Push-ups 

      • Offset = one hand is on an orb / DB / small medicine ball / tennis ball / yoga block / etc. - switch hands after 5 reps).

    • Can also modify to do 10 Offset Push-ups from the knees.

• AMRAP12:

  • 15 Light Dbl DB Squat Cleans

  • 10 Light Dbl DB Front Rack Forward Lunges (10 per leg)

  • :30 Dead Hang on Pull-up Bar (or 10 Dbl DB Bent Over Rows)

  • Intended Stimulus - Heart Rate stays elevated but never through the roof. Good goal = 4+ rounds.

  • Pro tip: Use the dead hang / rows to slow down and breathe. then attack the cleans.

• Recovery

  • Floor Angels with Lax Ball, 2 min. per side

Day 5

• Warm-up - 2 rounds of…

  • 4 Thread the needle (4 per side)

  • 4 Cat/cow

  • 4 Dbl DB Renegade Rows + Push-up

  • 4 Dbl DB Squat Cleans (from the ground)

  • 4 Dbl DB Push Press

• Clusters

  • For 15 minutes - Work into a heavy set of four Dbl DB Clusters (Squat Clean Thrusters). 6 rounds.

  • Intended stimulus - fourth rep on each attempt should feel like a slog but still a doable weight. Shoot for 6 working sets, trying to increase weight each time.

• 30 Haymakers for time, 10 min cap.

  • Dbl DBs: Push-up + Row (left) + Row (right) + Squat Clean Thruster

  • Intended stimulus - this one is made to hurt. Just keep chipping.

  • Pro tips: On every hike of the DBs between your legs, hips stay below your shoulders. Tight belly and squeeze glutes at top of each rep. Full lock-out at elbow!

• Recovery

  • Couch Stretch - 2 min per side

  • Lax Ball T-spine Floor Angels - 10 reps per side

Day 6

• Dynamic Mobility

  • PVC Good mornings (GMs) and weighted GMs

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

  • 8 Box step-ups (4 per side)

  • 8 Single DB Clean (4 per side)

  • 8 Single DB Snatch (4 per side)

  • 8 Dbl DB Front Rack Reverse Lunges (4 per leg)

• Warm-up a few High Box Jumps

• Chipper (Capped at 28 minutes)

  • 50’ Single DB Overhead Lunge (left arm)

  • 50’ Single DB Overhead Lunge (right arm)

  • 25 DB Snatch (left arm)

  • 25 DB Snatch (right arm)

  • 50 High Box Jumps (higher than normal height)

  • 25 DB Snatch (left arm)

  • 25 DB Snatch (right arm)

  • 50’ Single DB Overhead Lunge (left arm)

  • 50’ Single DB Overhead Lunge (right arm)

• Intended Stimulus - it should be a GRIND to be able to walk 25’ at a time, let alone the whole 50’. Box Jumps DO NOT have to be unbroken, but find a height were you are decently confident you can do the 50 reps with a max of 3 breaks. 3 minutes per section except the high box jumps, 4 minutes there, will get you to 28 minutes.

• Pro tip: That weight overhead should be heavy - taking serious concentration to brace the core, thumb turned back, locked elbow. Take your time on each movement, if you rush you’ll pay for it.

• Recovery

  • Foam Roll Quads -2.5 min. per side

  • 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.

• Getting outside is cool! Go do it!

Acronym List:

• DB = Dumbell

• DL = Deadlift

• EMOM = Every Minute on the Minute

• FS = Front Squat

• GM = Good Morning

• HSPU = Hand Stand Push-ups

• KB = Kettlebell

• MetCon = Metabolic Conditioning

• OHS = Overhead Squat

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

• RDL = Romanian Deadlift

• RFT = Rounds for Time

• SDL = Sumo Deadlift

• SDLHP = Sumo Deadlift High Pull

• TTB = Toes-to-Bar