Hi all, happy Sunday. Welcome to July!

It’s a great time of year, 6 months through, to re-visit your New Year’s Resolutions and recommit to those goals! Let me know if you wanna run through them with me!

Enough on that - let’s get into it.

Day 1

Squat with Compound Movement - Week 1 of 6!

• 0-12 - Dynamic Mobility and Intros / QOTD

  • PVC Pass-thrus

  • PVC Around the Worlds

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

  • 12 PVC OHS

  • 9 Dbl KB FS

  • 6 Dbl KB Push Press

  • 3 Single KB Windmills (3 per side)

• 19-26 - Debrief / transition / explain workouts

• 27-39

  • Squat Complex (E2MOM12):

    • From Rack: 3* Barbell Back Squats + 1 OHS

    • *Each Round, increase the number of Back Squats you do by 1 rep.

      • E.g., Round 2: 4 BS + 1 OHS,

      • E.g., Round 3: 5 BS + 1 OHS, etc.

    • Intended Stimulus - Light on the Back Squats, unbroken throughout. Looking for a tough - but doable - transition in the Push Press into the OHS. Goal is to not drop the bar on the transition or throughout the OHS, quality OHS reps despite leg fatigue.

• 40-43 - transition and set-up for MetCon

• 44-53 -

  • For time, 9 min cap:

    • 75 DU / Single Unders on the Jump Rope

    • 15 Med Ball Sit-ups

    • 15 Goblet Squats

    • 50 DU / Single Unders on the Jump Rope

    • 15 Med Ball Sit-ups

    • 15 Goblet squats

    • 25 DU / Single Unders on the Jump Rope

    • 15 Med Ball Sit-ups

    • 15 Goblet Squats

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

  • Intended stimulus - Heart Rate through the roof when you get to the Goblet squats. Looking for perfect, crisp squats. Your full range of motion every time, proud torso, knees out, full hip opening at the top. Just over 1 minute on each set would be reasonable pace to come in around 9 minutes, pick weight accordingly!

• 54-55 - clean up

• 56-60 - Recovery

  • Figure four stretch - 2 min per side

Day 2

• 0-12 - Dynamic Mobility and Intros / QOTD

  • Banded Rig shoulder opener

  • Banded Pull-aparts

  • Banded Lat Stretching

• 13-19 - Warm-up - 6 minutes, continue to cycle through…

  • 3 Up dog/down dog

  • 6 Strict Hanging Knee Raises

  • 6 Kips on Pull-up Bar

  • 6 Jackknives

• 20-22 - Debrief / transition / explain workouts

• 23-35

  • 12 minutes Rig or Ring Work

    • Work on Strict Pull-ups, Skin the Cat on rings, Toes to Bar, Toes to Rings, Butterfly Pull-ups, Muscle-ups, up to you!

    • Intended Stimulus - get better! Accumulate 12-15 attempts at a “challenging to you” movement. Should feel fatigued from rig work but not spent yet.

• 36-38 - transition and set-up for Metcon

• 39-55 -

  • AMRAP16:

    • 12 WB shots to a target

    • 9 Lateral Burpees over Med Ball

    • 6 Strict Toes-to-Bar (TTB) or Strict Hanging Knee Raises

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

  • Intended Stimulus - Wall Ball shots should be unbroken throughout. After the Burpees the strict movements serve as an opportunity to catch your breath while you work on methodical, quality reps. 5 rounds would be a great goal (just over 3 min per round).

• 56-60 - Recovery

  • Trap Smash with Barbell - 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

• 0-10 - Dynamic Mobility and Intros / QOTD

• 11-17 - Warm-up - 6 minutes, continue to cycle through…

  • 8 KB Sumo Deadlifts

  • 8 KB Single Arm Swings (L)

  • 8 KB Single Arm Swings (R)

  • 4 Inchworm Press-ups

• 18-22 - Debrief / transition / explain workouts

• 23-38

  • Sumo Deadlift

    • First 10 minutes, build to a heavy set of 6

    • Last 5 minutes, one attempt at max reps at 75% of your 6 rep max.

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

  • Off-time -

    • 10 Offset Push-ups (or backpack push-up variation)

• 39-42 - transition and set-up for Metcon

• 43-55 -

  • AMRAP12:

    • 15 MBC (Med Ball Cleans)

    • 10 Med Ball Forward Lunge Steps (10 per leg)

    • 5 Ring Rows with feet elevated

  • Intended Stimulus - Heart Rate stays elevated but never through the roof. Use the ring rows to slow down and breathe as you hit quality reps. Good goal = 4+ rounds.

• 56-60 - Recovery

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

Day 5

• 0-12 - Dynamic Mobility and Intros / QOTD

• 13-19 - Warm-up - 2 rounds of…

  • 4 Thread the needle (4 per side)

  • 4 Cat/cow

  • 4 Dbl DB Renegade Rows

  • 4 Dbl DB Squat Cleans (from the ground)

  • 4 Dbl DB Push Press

• 20-24 - Debrief / transition / explain workouts

• 25-40

  • Clusters

    • For 15 minutes - Work into a heavy set of four Clusters (Squat Clean Thrusters)

      • 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.

• 41-44 - transition and set-up for Metcon

• 45-55 -

  • 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. 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!

• 56-60 - Recovery

  • Couch Stretch - 2 min per side

Day 6

• 0-12 - Dynamic Mobility and Intros / QOTD

  • PVC Good mornings (GMs) and weighted GMs

• 13-19 - Warm-up - 6 minutes, continue to cycle through…

  • 8 Single DB Clean (4 per side)

  • 8 Single DB Snatch (4 per side)

  • 8 Single DB On-End “Platter” hold and press (4 per side)

  • 8 Dbl KB Heavy Suitcase Deadlift

• 20-22 - Debrief / transition / explain workouts

• 23-25 - Warm-up a few Deadlifts, heavier than the warm-up previously.

• 26-52

  • Chipper (Capped at 26 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 Barbell Conventional Deadlifts

    • 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’. That weight overhead should be heavy - taking serious concentration to brace the core, thumb turned back, locked elbow. Deadlifts should be at a weight were you are decently confident you can do 50 reps in 5 sets.

• 53-60 - Recovery

  • T-spine Smash on Lax Ball - 3.5 minutes 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:

• BS = Barbell Back Squat

• DB = Dumbell

• DL = Deadlift

• EMOM = Every Minute on the Minute

• FS = Front Squat

• GM = Good Morning

• HSPU = Hand Stand Push-ups

• KB = Kettlebell

• MBC = Med Ball Cleans

• MetCon = Metabolic Conditioning

• OHS = Overhead Squat

• 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

• TTB = Toes-to-Bar

• WB = Wall Ball