Hi all, happy third week of August.

Let’s get into it.

Day 1

• 0-10 - Dynamic Mobility and Intros / QOTD

  • Stretchy Squats

  • Windmills

• 11-16 - Warm-up - complete 4 rounds of…

  • 12 Air Squats

  • 12 Reverse Jackknives

  • 8 Empty Barbell Front Squats

  • 8 Empty Barbell Push Press

• 17-20 - Debrief / transition / explain workouts

• 21-36 - Strength

  • In 15 minutes, complete 5 rounds of:

    • 8 Back Rack Split Squats (4 per leg) (<45 / 65 / 95+)

    • Off-time - :25 Dbl KB Farmer’s Carry (<35s / 44s / 53s+)

  • Intended Stimulus - Farmer’s Carry is short, so use heavier KBs than usual. The Split Squats can be performed as a Bulgarian Split Squat if you desire (with rear foot elevated). 4 per leg is lower volume, but this movement is taxing nonetheless! Take it slow both directions for extra burn and bigger bang for your buck.

  • Log weights used for both movements for each round.

• 37-40 - transition and set-up for workout

• 41-54 - E:30MOM13

  • (Every 30 seconds for 13 minutes)

    • Complete 4 Barbell Thrusters (<45 / 65 / 95+)

    • IMPORTANT: Start each round from the ground

  • Intended Stimulus - this is a total of 104 reps. Start lighter for the first three minutes, try and keep the last ten minutes at the same weight. Push the weight ONLY to the point where you can still reach your full squat depth and show control with a pause in the overhead position.

  • Log the weight you used in the last 10 minutes..

• 55-56 - clean up

• 57-60 - Recovery

  • T-spine Smash with Lax Ball - 1.5 min. per side

• EXTRA CREDIT - Accessory:

  • 3 Rounds:

    • :30 Dbl DB Overhead Static Hold

    • 12 Offset Single DB Push-ups (6 per side)

  • Intended Stimulus - Optional today, if you have time. Arms shaky by the end. Don’t forget to breathe while in the overhead hold.

Day 2

• 0-8 - Dynamic Mobility and Intros / QOTD

• 9-14 - Warm-up - 5 minutes, continue to cycle through…

  • 10 Sit-ups

  • 10 Air Squats

  • 10 Empty Barbell Conventional Deadlifts

  • 10 Side-to-Side Lunges (5 per direction)

• 15-17 - Debrief / transition / explain workout

• 18-32 - Strength

  • In 14 minutes, complete 7 rounds of:

    • Barbell 1 ¾ Deadlifts (<65 / 95 / 135+)

      • Complete in rep scheme: 7-7-6-6-5-5-4, ascending in weight throughout

    • Off-time - 8 “Tough For You” Push-ups (from knees / Hand-Release / Deficit Push-ups)

  • Intended Stimulus - The Push-ups always stay at 8 reps. The 1 ¾ Deadlifts are meant to be slow, controlled, and with the plates hovering right above the ground in the middle of each rep. Start and end from the ground on that movement. Push the weight only to where you can keep your back in a neutral position (no curve in the upper back).

  • Log the weight used on the 1 ¾ Deadlifts for the last round. Enter the type of push-ups performed in the notes.

• 33-36 - transition and set-up for workout

• 37-52 - MetCon

  • AMRAP15 (As many rounds and reps as possible in 15 minutes)

    • 12 Single DB Goblet Reverse Lunges (6 per leg) (<25 / 35 / 50+)

    • 6 Burpees (half burpees / full burpees / full strict burpees)

    • 50 skips of the jump rope (or 50 lateral jumps over a target).

  • Intended Stimulus - Work toward reaching full depth on the reverse lunges if you can (back knee hovers directly above the ground or slightly touches the ground). Avoid smashing your knee into the ground. If you choose do to the track with strict burpees, make sure to include a push-up at the bottom of the rep. The other two tracks’ burpees do not include a push-up. Aim for 6+ rounds.

  • Log number of rounds and reps. Note the weight of the reverse lunges in the notes.

• 53-54 - clean up

• 55-60 - Recovery

  • Foam Roll Hamstrings - 1 min. per side

  • Foam Roll Glutes - 1.5 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

  • Arm Circles

  • World’s Greatest Stretch + Hamstring Stretch

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

  • 5 Half Burpees

  • 10 Empty Barbell Strict Press

  • 20 Plank Shoulder Taps (10 per side)

  • :30 Jump Rope

• 17-20 - Debrief / transition / explain workouts

• 21-39 - Strength

  • In 18 minutes, complete 6 rounds of:

    • 12 Barbell Push Press (<65 / 95 / 115+)

      • Work up in weight throughout if form allows.

    • Off-time - 6 Light Tempo Dbl DB Straight Leg Deadlifts (5 second descent) (<10s / 15s / 20s)

  • Intended Stimulus - Push Press should be much heavier than the DBs used on the Straight Leg Deadlifts. On the Push Press, use your legs to drive up and overhead, arms finish the job the legs started to get to full lockout. Straight Leg Deadlifts should be light today, they serve as active recovery and engaging the hamstrings and lower back, so take it easy.

  • Log the heaviest weight used on the Push Press. Do not log weight for Straight Leg Deadlifts, as we are not measuring how heavy we can go here, we want to go light!

• 40-42 - transition and set-up for stability work

• 43-55 - Stability

  • For as many quality rounds as you can fit in (3+ rounds)

    • 12 Tempo “On-end” Single KB Strict Press - 5 seconds per direction (6 per arm) (<9 / 13 / 18)

    • 12 Glute Bridges (12 on both legs / 6 per leg unweighted / 6 per leg with 10+ lbs on hips)

    • :20 Elbow Side Plank Side A

    • :20 Elbow Side Plank Side B

  • Intended Stimulus - Slow and controlled on the Tempo Single KB Strict Press. Those are performed “On-end,” so where the handle of the KB is held in the palm of your hand, the other side (the bottom of the bell) is pointing to the sky. You’ll get more out of the Glute Bridges if you slow down the descent back to the ground.

  • Log the number of rounds completed

• 56-57 - clean up

• 58-60 - Recovery

  • Child’s Pose with thread the needle - 1.5 min. per side

Day 5

• 0-10 - Dynamic Mobility and Intros / QOTD

• 11-16 - Warm-up - complete 4 rounds of…

  • 6 Tuck-ups

  • 8 KB Pull-Throughs (4 per side)

  • 10 Empty Barbell Back Rack Forward Lunges (5 per leg)

• 17-20 - Debrief / transition / explain workouts

• 21-33 - Strength

  • In 12 minutes, complete 6 rounds of…

    • 6 Barbell Bent Over Rows - Tempo’d: Fast up, 5 seconds down (<35 / 55 / 75+)

    • :30 Wall Sit (Hands on Knees / Holding medicine ball in bear hug / Holding Hands Overhead).

  • Intended Stimulus - build up in weight throughout on the Bent Over Rows. Also 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 barbell straight up into a locked in torso.

  • Log the heaviest set of Bent Over Rows.

• 34-38 - transition and set-up for capacity work

• 39-51 - Capacity

  • Accumulate as many quality rounds as time allows (at least 4)

    • 12 Barbell Back Rack Walking Lunges (6 per leg) (<65 / 85 / 115+)

    • 12 Single DB Weighted Step-ups (6 per leg) (<25 / 35 / 50+) (12” / 20” / 24”+)

  • Intended Stimulus - The intent of the day is to spend as much effort as time allows on the Capacity portion, building up our leg endurance. Pick one weight for each movement and stick with it as long as you can. If mobility allows, try to lightly graze the ground with your back knee on the Walking Lunges. Also on the walking lunges, keep that torso up and proud!

  • Log total rounds and reps completed at your working weight. Add that weight for each movement in notes.

• 52-53 - clean up

• 54-60 - Recovery

  • Couch Stretch - 1 min per side

  • Foam Roll Glutes - 2.5 min per side

Day 6

• 0-8 - Dynamic Mobility and Intros / QOTD

• 9-15 - Warm-up - 6 minutes, continue to cycle through…

  • 6 Plank-ups

  • 8 Windmills (4 per side)

  • 10 Empty Barbell Thrusters

  • 150m row / run

• 16-20 - Debrief / transition / explain workout

• 21-23 - Warm-up working weights

• 24-52

  • For 6, 4-minute rounds - cycle through the following:

    • 8 Dbl DB Renegade Row + Push-up (<10s / 20s / 30s+)

    • 12 Barbell Front Squats (<55 / 75 / 95+)

    • 16 Scissor Kicks (Left + Right = 1) (hands under tailbone / no hands / weight over head)

    • 20 skips of the Jump Rope

    • ~Rest :45 between each 4:00 minute round~

    • Pick up where you left off after each rest (don’t restart from the top every time).

  • Intended Stimulus - Rest is built in but it is SHORT. So this will be a good test to see if you can pace yourself appropriately throughout the workout to push it right to the 4-minute mark, and then take a little recovery. Shoot for 9+ rounds (so 1.5 rounds every 4 minutes).

  • Log total rounds and reps completed. Note the Barbell and DB weights in the notes.

• 53-54 - clean up

• 55-60 - Recovery

  • Glutes with the Massage Gun - 2.5 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

• HKR = Hanging Knee Raises

• HSPU = Hand Stand Push-ups

• KB = Kettlebell

• K2E = Knees-to-Elbows

• MB = Med Ball

• 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

• RPE = Rate of Perceived Exertion

• SDL = Sumo Deadlift

• SDLHP = Sumo Deadlift High Pull

• SWGDL = Snatch Width Grip Deadlift

• TGU = Turkish Get-up

• TTB = Toes-to-Bar

• WB = Wall Ball