Hi all, happy stormy Sunday.

Let’s get into it.

Day 1

Squat with Compound Movement - Week 4 of 6!

• 0-10 - Dynamic Mobility and Intros / QOTD

  • PVC Flow

  • Unweighted cossack squats

• 11-16 - Warm-up - 5 minutes, continue to cycle through…

  • 6 Single KB Windmills (3 per side)

  • 8 PVC Around the Worlds (4 per direction)

  • 10 PVC Overhead Squats

• 17-20 - Debrief / transition / explain workouts

• 21-27 -

  • Snatch Complex warmup:

    • EMOM6:

      • 1. Bar/PVC SWGDL + Triple Extension

      • 2. Ankle Mobility

      • 3. Bar/PVC Hang Power Snatch

      • 4. Alt. Reverse Lunges

      • 5. Bar/PVC Snatch Balance

      • 6. 90/90 (aka shin box) Hip Opener

  • Intended Stimulus - Snatch Balance should be caught slightly lower on every rep, ideally in full squat by the end of the 60 seconds. None of the barbell/PVC minutes need to be unbroken.

• 28-31 - transition and set-up for workout

• 32-50 -

  • AMRAP18:

    • Barbell/PVC Snatches (10 Hang Power + OHS/ 8 Hang Squat/ 6 Squat)

    • Wall sit (:30 / :40 unweighted / :40 weighted)

    • 10 Z-press (<15s / 20s / 25s+)

    • 10 Leg Lifts (hands under tailbone / no hands / weight overhead)

  • Intended Stimulus - Make the snatches as challenging as possible on the MOVEMENT and RANGE OF MOTION. A little weight will go a long way. 10 reps are a lot on the seated press (Z-press). Quality over weight. We will track the count of snatches in the barbell portion for a score.

• 51-54 - clean up

• 55-60 - Recovery

  • Foam Roll glutes - 2.5 min per side

Day 2

• 0-10 - Dynamic Mobility and Intros / QOTD

• 11-16 - Warm-up - 5 minutes, continue to cycle through…

  • 8 Unweighted windmills (4 per arm)

  • 8 Forward Lunge + Overhead Reach (4 per leg)

  • 8 Dbl DB Strict Press

  • :30 Updog/down dog flow

• 17-20 - Debrief / transition / explain workout

• 21-49

  • S2OH Complex:

    • 3 Push Press + 5 Push Jerk

      • First 8 minutes - build up to 50% of 1RM Push Press

      • Next 20 minutes - E2MOM of the above complex, add 5 or 10lbs each round.

  • Intended Stimulus - Should not look forward to the last few rounds. Challenge the weight accordingly! Use the second dip on the Push Jerk to move the weight you otherwise could not move if you had to do 8 straight push presses.

• 50-53 - clean up

• 54-60 - Recovery

  • Lat stretch with bands - 3 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

  • Scorpions

  • PVC Chest opener

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

  • 4 Dbl DB Deadlifts

  • 4 Dbl DB Cleans

  • 4 Dbl DB Front Squats

  • 4 Dbl DB Push Press

  • :30 Updog/down dog flow

• 18-21 - Debrief / transition / explain workouts

• 22-52

  • EMOM30: Modified “Kalsu”

    • Start with Barbell Thrusters, remaining time in minute: AMRAP Push-ups

      • Barbell Thruster Weight (35 / 65 / 95+)

      • Barbell Thruster Rep Scheme Each Round (2 or 3/ 3 or 4/ 5+)

      • Push-up variations (Back-pack or elevated Push-Ups / regular toe Push-Ups / Hand Release Push-ups)

    • Intended Stimulus - Goal is to keep the thruster rep count the same for every single round. Use the push-ups to catch your breath and compose yourself for the next minute. Legs and lungs will be smoked after this, that’s the goal!

• 53-55 - clean up

• 56-60 - Recovery

  • Quad smash with foam roller, 2 min. per side

Day 5

• 0-10 - Dynamic Mobility and Intros / QOTD

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

  • :30 Jump Rope

  • 8 KB Russian Swings

  • 8 Half Burpees

  • 4 Forward Lunges (2 per leg)

  • 4 Reverse Lunges (2 per leg)

• 18-21 - Debrief / transition / explain workouts

• 22-52

  • For time:

    • Jump Rope (140 Single-unders / 70 Double-unders / 140 Double-unders)

    • 35 KB American Swings (<35 / 44 / 53+)

    • 35 Burpee to target (Half Burpee, <6” / Full Burpee, 6” / Full Burpee, >6”)

    • 35 Sandbag Reverse Lunges (<25 / 50 / 75+)

    • :90 rest

    • 35 Sandbag Reverse Lunges (<25 / 50 / 75+)

    • 35 Burpee to target (Half Burpee, <6” / Full Burpee, 6” / Full Burpee, >6”)

    • 35 KB American Swings (<35 / 44 / 53+)

    • Jump Rope (140 Single-unders / 70 Double-unders / 140 Double-unders)

  • Intended Stimulus - a good goal is to finish under 24 minutes. Time cap is 30 minutes. Pick a weight for the swings that you can do in two sets or less. Sandbag reverse lunges are Left + Right = 2.

• 53-54 - clean up

• 55-60 - Recovery

  • Glute Smash on Foam Roller - 2.5 min per side

Day 6

• 0-12 - Dynamic Mobility and Intros / QOTD

  • World’s Greatest Stretch

  • Bootstrappers

  • Banded Pull-aparts

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

  • 200m run

  • 50 foot crab walk

  • 6 Tuck-ups / V-ups

  • 6 Single DB Hang Power Snatches

• 20-22 - Debrief / transition / explain workout

• 23-25 - Warm-up a few DB Devil’s Press at working weight, try your dips station.

• 26-52

  • AMRAP26

    • 4 Alternating Single DB Devil’s Press (4 PER ARM)

    • 8 dips (Box Toe Assisted/ Ring Assisted / Ring)

    • 10 TTB Variation (:30 Active Bar Hang/ 5 Strict Hanging Knee Raises / 10 TTB)

    • Cardio Machine (12 cal / 15 cal / 18 cal)

  • Intended Stimulus - Goal is to hit 6+ rounds. Devil’s Press is all about keeping the hips below the shoulders on the snap back. Challenge the dips today. Try and do as many as you can unassisted or with minimal assistance instead of defaulting straight to full assistance.

• 53-55 - clean up

• 56-60 - Recovery

  • Floor Angels with Lax ball, 2 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:

• BS = Barbell Back Squat

• DB = Dumbell

• DL = Deadlift

• EMOM = Every Minute on the Minute

• FS = Front Squat

• G2OH = Ground-to-overhead

• 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

• SWGDL = Snatch Width Grip Deadlift

• TGU = Turkish Get-up

• TTB = Toes-to-Bar

• WB = Wall Ball