Hi all, hope you had a great weekend!

Here’s the At-Home program for the last week of July.

Let’s get into it.

Day 1

Squat Cycle - Week 5 of 6

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

  • 10 Air Squats

  • 10 Reverse Lunges (5 per leg)

    10 Down Dog Toe Taps (aka Reverse Jackknives)

  • 5 Wide Legged Good Mornings

• 3 rounds, no measure

  • 6 KB Single Leg RDLs (6 per leg)

  • 6 Single KB Push and Pull (6 per arm)

  • 6 Dbl KB Front Rack Split Squats (6 per leg)

  • Log the heaviest weight moved in a single round, across all 18 reps

    • E.g., If you used a 12lb KB on the RDLs, a 26lb KB on the Push and Pulls, and two 18lb KBs on the Split Squats, your score is 74lbs. (12+26+18+18)

• Strength:

  • In 18 minutes, complete 6 rounds of:

    • 10 Glute Bridges (10 on both legs / 5 per leg unweighted / 5 per leg with 10+ lbs on hips)

    • 10 DB Single Arm Z-Press (Seated Strict Press) (5 per arm)

    • 10 Plank Ups (Forearm to Elbow Planks)

    • *if you are done before the 18 minute mark, accumulate as many Plank Ups as possible in remaining time.

  • Intended Stimulus - make sure the Single Leg RDLs are tempo’d - at least a 3-second descent. Use a weight for the Z-Press where you need to break up the sets of 5 per arm in order to get through the workout with great form. Recommended Z-Press rep scheme: 3 first arm, 3 second arm, 2 first arm, 2 second arm.

  • Log total number of Plank Ups completed both in the 6 rounds and after the 6 rounds are complete.

• Recovery

  • Couch Stretch - 2.5 min. per side

Day 2

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

  • 4 Inchworm Press-ups

  • 8 KB Pull Throughs (4 per side)

  • 12 Scissor Kicks (12 per leg)

  • 16 Mountain Climbers

• EMOM20

  • (Every Minute On the Minute for 20 minutes)

    • 5 Alt. Dbl DB Bent Over Rows (<15s / 25s / 35s +) (5 per arm)

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

    • 15 Leg Lifts (hands under tailbone / no hands / weight over head)

    • :40 Dbl DB Farmer’s Carry (<25s / 40s / 55s+)

  • Intended Stimulus - For the Bent Over Rows, try not to “urge the weight up” with your torso by “jumping” as you row. Isolate the row to come only from your back muscles by driving the DBs straight up into a locked in torso. Make sure the leg lifts are controlled, not super fast and potentially uncoordinated.

  • Log bent over row DB weights for each of the five rounds.

• 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…

  • 5 Tuck-ups

  • 5 Cossack Squats (Side-to-side Squats) (5 per direction)

  • 5 Up Dog / Down Dog (with Push-up after each Down Dog)

  • 5 Dbl KB Bent Over Rows

• In 15 Minutes:

  • Complete 4, 3-minute rounds:

    • 10 Single KB Goblet Squats (<18s / 26s / 35s+)

    • :30 Elbow Plank Hold (aka forearm plank)

    • 10 Dbl DB Strict Press (<15s / 20s / 25s+)

    • For the remaining time in each 3-minute round, accumulate as many sit-ups as possible

    • ~Rest 1:00 between rounds~

  • Intended Stimulus - The Goblet Squats are a good opportunity to go slightly heavier each round. Legs shaky by the end of the last round is the goal!

  • Log total cumulative number of sit-ups completed across all 4 rounds.

• For 18 minutes, cycle through

  • Dbl DB Neutral Grip Curls

    • 6 sets of 7 reps

    • Ascend in weight throughout

  • Dbl DB Bench Press

    • Substitute 14 push-ups or 7 hand-release push-ups in each set for the Bench Press if you do not have a bench at home

    • 6 sets of 7 reps

  • Intended Stimulus - DB Curls should ascend in weight as you progress through the time on the clock. Push the weight on the Dbl DB Bench Press to a point where it is a challenge to keep proper form, then go no higher. Aim to complete 6 sets of each movement in 18 minutes, alternating between the movements for approximately :90 apiece.

• Recovery

  • Pec Smash with Orb or Lax Ball - 3 min. per side

Day 5

• Warm-up - 4 rounds

  • 10 Unweighted Good mornings

  • 20 Air Squats

  • :30 Jump Rope

• No time cap:

  • Start with a set of 20 LIGHT Dbl DB Suitcase Deadlifts.

  • 3 rounds:

    • No time cap:

      • 10 Dbl DB Suitcase Deadlifts

      • 10 Alternating DB Single Arm Strict Press (5 per arm)

      • 10 No-Arm Sit-ups

    • Intended Stimulus - For the Dbl DB Suitcase Deadlifts, only go up in weight when you know you can confidently keep your back flat and knees driving out into your forearms. Don’t push the weight at the expense of quality! Shoot for being done with this section within 10 minutes.

    • Log the heaviest set of 10 Dbl DB Suitcase Deadlifts.

• AMRAP20

  • (As Many Rounds and Reps as Possible in 20 minutes)

    • 6 Dbl DB Renegade Row + Push-up (<15s / 25s / 35s +)

    • 12 Single DB Goblet Squats (<25 / 35 / 50+)

    • 18 Scissor Kicks (hands under tailbone / no hands / weight over head)

  • Log total rounds and reps completed.

• Recovery

  • Couch stretch - 3 min per side

Day 6

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

  • 8 Bird Dogs (4 per side)

  • 8 Half Burpees

  • 8 Sit-ups

  • 8 Reverse Lunges (4 per leg)

• Longer Workout Day!

  • For quality, in 26 minutes:

    • 10 Dbl DB Thrusters (Squat and Press) (<20s / 25s / 30s+)

    • 15 KB Russian Swings (<18 / 35 / 53+)

    • :20 Glute Bridge Hold (:20 Two Legs / :10 per leg Single Leg / :10 per Leg Single Leg w/ 10+ lbs)

    • 25 Air Squats

  • Intended Stimulus - The DB Thrusters and Russian Swings back-to-back will get the heart-rate up, so choose a weight where your form does not degrade. You can break-up all movements with a break if necessary; however, try and limit the DB Thrusters and Russian Swings to a MAX of one break per set.

  • Log your heaviest set of 10 Dbl DB Thrusters.

• 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)