Hi all, hope you had a great weekend!

Here’s the At-Home program for the first week of August.

Let’s get into it.

Day 1

Squat Cycle - Week 6 of 6

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

  • 5 Inchworm Press-ups

  • 10 Forward Lunges (5 per leg)

  • 15 Mountain Climbers

  • :40 Jump Rope

• Every 2 minutes, for 20 minutes total (E2MOM20)

  • Complete this set of movements as many times as you can with quality in each two minute time span, always starting from the ground:

    • Dbl DB Front Squats + Dbl DB Strict Press + Dbl DB Front Squats + Dbl DB Strict Press + *DBs touch the ground … then repeat.

  • Then rest 2:00

    • This workout will be 5 rounds of: 2 minutes of work + 2 minutes of rest i.e. you are resting for half the time during these 20 minutes!

  • Log the total number of times you made it through the four movements across all 5 rounds, weight in notes. E.g., 7 sets of the four movements in round one, 6 sets of the four movements in round two, etc….

  • Intended Stimulus - hold on as long as you can! Grip will be lit up. Squats should be shooting for full depth. Move at a weight that allows you to keep the body moving for the full two minutes, no matter how light.

• Accessory:

  • For 4 rounds, no measure:

    • :40 Wall Sit (Hands on Knees / Holding weight in bear hug / Holding Hands Overhead)

    • 10 KB Single Arm Upside Down Press (5 per arm) - Tempo’d: (3 seconds up, 3 seconds down)

    • 20 Unweighted Split Squats (10 per leg)

  • Intended Stimulus - the Split squats will be a physical recovery, but make sure you stay mentally sharp on them - drive that knee out over the pinky toe (don’t let it cave in). Really respect the tempo on the KB Single Arm Upside Down Press, 3 seconds each direction!

  • Log the weight you used on the KB Single Arm Upside Down Press for future reference.

• Recovery

  • Child’s Pose with Thread the Needle - 2.5 min. per side

Day 2

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

  • 8 Bootstrappers

  • 8 KB Pull Throughs (4 per side)

  • 8 Air Squats

  • 16 Lateral Jumps Over DB (8 per direction)

• In 24 minutes

  • Complete 8 sets of 6 reps of Dbl DB 1 ¾ Suitcase Deadlifts

    • First 4 sets, build up in weight on the DBs

    • Last 4 sets, try and stay at that same working weight if form allows.

    • Shoot for 3 minutes per set, using the remaining time for the Inverted Plank Hold.

  • Off-time - :30 in an Inverted Plank Hold

  • Intended Stimulus - The 1 ¾ Suitcase Deadlifts should be slow and controlled. See how long you can make each rep last without form falling apart. Want glutes (not back) screaming during each and every set (make sure your knees have a fair amount of bend in them to achieve this).

  • Log your heaviest set of 6 unbroken, 1 ¾ Deadlifts.

• 3 Rounds, no measure:

  • 10 KB Single Leg RDLs (5 per leg)

  • 10 Is / Ys / Ts with Light Fractional Plates (10 of each, so 30 reps)

  • :30 Side Elbow Plank (Side A)

  • :30 Side Elbow Plank (Side B)

  • Intended Stimulus - make sure the Single Leg RDLs are tempo’d - at least a 3-second descent. Is / Ys / Ts are performed with straight arms to lengthen the lever and make it more challenging. Go light on those (like 2.5lbs or 5 lbs).

• 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 - complete 4 rounds of…

  • :30 Banded Pull-aparts

  • :30 Half Burpees

  • :30 KB Pull-Throughs

• Strength:

  • In 20 minutes, cycle through 5 rounds of:

    • 8 Dbl KB Bent Over Rows - Tempo’d: Fast up, 4 seconds down (<15s / 25s / 35s +)

    • 8 Single DB Goblet Split Squats (4 per leg) (<20 / 35 / 40+)

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

  • 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. If mobility allows, try to lightly graze the ground with your back knee on the Split Squats.

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

• For quality, no measure:

  • Complete 5 rounds:

    • 10 Tuck-ups (Tuck-ups or V-ups are OK)

    • 20 Squats (Air Squats / Single DB Goblet Squats <25lbs / Single DB Goblet Squats 25lbs +)

    • :30 Jump Rope

  • Intended Stimulus - Keep moving! Looking for quality, crisp movement even when the heart rate is up. If you feel form getting sloppy, then slowing down is encouraged.

  • Log any variations (Tuck-ups versus V-ups, air squats or added weight) into notes.

• Recovery

  • Foam Roll Glutes- 1.5 min. per side

  • Foam Roll Quads - 1.5 min. per side

Day 5

• Warm-up - 4 rounds

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

  • 4 Dbl KB Suitcase Reverse Lunges (4 per leg)

  • :40 Jump Rope

• Capacity Building:

  • For 3, 6-minute rounds rounds, cycle through:

    • 10 Dbl KB Suitcase Reverse Lunges (5 per leg) (<20s / 35s / 40s+)

    • 10 Plank Ups (Forearm to Elbow Planks)

    • :30 Dbl KB Front Rack Farmer’s Carry (<15s / 25s / 30s+)

    • ~Rest 1:00 between each 6-minute round~

  • Intended Stimulus - All three movements are deceptively taxing on the heart-rate - so be conservative with the weight you choose on the first round! You can always jump up after the first 6-minute round if you need more challenge.

  • Log the heaviest set of :30 UNBROKEN Dbl KB Front Rack Farmer’s Carry.

• Accessory, 3 rounds

  • 10 Dbl DB Neutral Grip Curl + Overhead Press

  • 10 Bent Over Flys with Light Fractional Plates

  • 10 Bear Hug Weighted Good Mornings 

• Recovery

  • Couch stretch - 3 min per side

Day 6

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

  • 8 Sit-ups

  • 6 Half Burpees

  • 4 Full Burpees

  • 2 Strict Burpees

• Longer Workout Day!

  • For quality, in 30 minutes, as many rounds and reps as possible of:

    • 10 Push-ups (from knees / from toes / Hand-Release)

    • 10 Air Squats

    • 10 Sit-ups  

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

  • Intended Stimulus - Build in your own rest! This is a good opportunity to feel out for yourself when you might need a break and for how long. On the Push-Ups, work on the more challenging variation first (go from the toes before switching to knees, for example). Try and limit the DB Thrusters to a MAX of one break per set.

  • Log how many rounds and reps you completed.

• 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)