Hi all, happy Sunday.

Here’s the At-Home program for the third week of July!

Let’s get into it.

Day 1

Squat Cycle - Week 3 of 6!

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

  • 16 Plank Shoulder Taps (8 per side)

  • 12 Air Squats

  • 8 Arm Circles (8 per arm)

  • 4 Push-ups

• 5 rounds, no measure

  • 8 Single DB Half Kneeling Strict Press (8 per arm)

  • 10 Push-ups

  • 12 Air Squats or Dbl DB Front Squats (20s / 35s / 50s)

  • Jump Rope (:30 / :45 / :60)

• Recovery

  • Child’s Pose with Thread the Needle - 2 min. per side

Day 2

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

  • 8 Toe-taps to Overhead Reach

  • 8 Dbl KB Bent Over Rows

  • 8 Forward Lunges (4 per leg)

  • :20 Elbow Plank Hold (aka Forearm Plank)

• 18 minutes -

  • Dbl DB Bent Over Row, 3 second descent

    • 6 sets of 8 reps

    • Ascend in weight throughout

  • Off-time - Dbl DB RDLs - 6-8 reps

  • Intended Stimulus - The eccentric (descent in the row) should be slower than you want it to be. 3 seconds should feel like forever on the descent in the later reps of the set. Should work up to a weight that is failure for you on the rows.

• AMRAP12:

  • 6 Dbl DB Z-press (Seated press)

  • :40 Elbow Plank Hold (aka Forearm Plank)

  • 12 Burpees (Half Burpees / Full Burpees / Strict Burpees)

  • Intended Stimulus - A LOT of overhead, so make sure you keep core engaged throughout the entire workout. Plank holds present a good opportunity to slow the breathing.

• Recovery

  • T-spine 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 / 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 - 5 minutes, continue to cycle through…

  • 12 Leg Lifts

  • 12 Side-to-Side Lunges (6 per side)

  • 6 Dbl DB Strict Press

  • 6 Down Dog / Up Dog with Push-up (3 per direction)

• 6 Rounds, no measure

  • Scissor kicks (per leg) (12 reps / 18 reps / 24 reps)

  • :30 Overhead DB Static Hold (or pull-up bar dead hang)

  • 10 Dbl DB Bench Press

  • :30 Dbl DB Farmer’s Carry (<35s / 50s / 65s +)

  • Intended Stimulus - See how many flutter kicks you can do unbroken with feet elevated before you need to rest your heels on the ground. All bench press sets should be unbroken. For the farmer’s carry, start with a weight you can easily hold for :30 straight, prioritizing packing shoulders back and down.

• Recovery

  • Pec smash with lax ball - 2 min per side

Day 5

• Warm-up - 3 rounds

  • 5 Inchworms with overhead reach

  • 10 Sit-ups

  • 10 Reverse Lunges (5 per leg)

  • 10 Air Squats

• Every Minute on the Minute for 28 minutes (EMOM28)

  • :60 Side Elbow Plank (:30 per side)

  • :60 Wall Sit (sit for :30 / sit for :60 / sit for :60 weighted)

  • 12 Single DB Goblet Reverse Lunges (6 per leg) (<20 / 35 / 50+)

  • 8 Dbl DB Suitcase Deadlifts (<20s / 35s / 50s+)

• Intended Stimulus - 7 times through the four movements, so total 28 minutes. This is a “just keep moving” day. Make the static holds the hard effort today, focusing on breathing throughout. Reverse lunges and deadlifts can be a leg pump if you want that today. Deadlifts are a good opportunity to bring the heart rate down slightly.

• Recovery

  • Figure 4 or Pigeon Stretch - 3 min per side

Day 6

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

  • 6 Dbl DB Front Squats

  • :30 Light Overhead Dbl DB Hold

  • :30 Jump Rope

  • 6 Half Burpees

• Longer Workout Day!

  • AMRAP24:

    • :60 Jump Rope

    • 6 Dbl DB 1 ¼ Front Squats 

    • 9 Burpees (Half Burpees / Full Burpees / Strict Burpees)

    • 12 Overhead Forward Lunges (6 per leg) (unweighted / <20s / 35s+)

  • Intended Stimulus - Choose a challenging but doable weight for the FS. Try and hit a full minute of jump rope with as few breaks as possible. Burpees do not have to be fast, but make sure the chest hits the deck on the bottom if you are doing full or strict variations. For all burpee variations - clap hands overhead while feet are off the ground. For the Overhead Lunges, go unweighted in the first round or two, add light DBs later if you need more challenge - in the front rack if overhead is too intense.

• Recovery

  • Orb or Lax Ball Glute Smash - 3 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

• KB = Kettlebell

• MetCon = Metabolic Conditioning

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

• RDL = Romanian Deadlift

• RFT = Rounds for Time

• SDL = Sumo Deadlift

• SDLHP = Sumo Deadlift High Pull

• SS = Split Squats

• SWGDL = Snatch Width Grip Deadlift

• YGIG - You Go I Go (only one person working at a time)