Hi all, happy September!

I switched up the order so Day One is a rest day due to Labor Day, but there are still 5 days of workouts programmed!

Let’s get into it.

Day 1 

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 in any capacity is encouraged!

Day 2

Week 4 of 6 of the Shoulder-to-Overhead strength cycle!

• Warm-up - complete 4 rounds of…

  • 8 Single DB Windmills (4 per side)

  • 8 Light Dbl DB Bent Over Rows

  • 12 Lateral Hops Over DBs

  • 12 Mountain Climbers (Left + Right = 1)

• Strength:

  • In 15 minutes, complete 5 rounds of

    • 8 Dbl DB Neutral Grip Curl and Press

  • Off-time - Accumulate Plank-ups in allotted time (as many breaks as necessary, :20 / unbroken, :20 / unbroken, :30+)

  • Intended Stimulus - ascend in weight only if you can complete all 8 reps unbroken. Prioritize control and tempo (slow) throughout the whole movement (ascending and descending). Plank-ups are elbow plank to hand plank, back to elbow plank, repeat, etc. Keep core braced the whole time in plank-ups, last two tracks move continuously for 20 seconds or 30 seconds, respectively.

  • Log the heaviest weight lifted for the DBs.

• MetCon:

  • AMRAP9 (as many rounds and reps as possible in 9 minutes):

    • 1 Renegade Row + Push-up (<20s / 35s / 50s+)

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

    • 2 Renegade Rows + Push-up

    • 4 Leg Lifts

    • 3 Renegade Row + Push-up

    • 6 Leg Lifts

    • …etc.

  • Intended Stimulus - ascend by 1 rep each round for the Renegade Row + Push-up, and 2 reps each round for the Leg Lifts. On the Renegade Rows, work to keep your hips square to the ground (try not to shift your weight side-to-side nor twist your hips - stay SQUARED UP instead!). Shoot for > 10 rounds, but pace yourself early to not fall off a cliff later!

  • Log the number of rounds and reps completed. Make note of the weights used in the notes.

• Stability

  • For quality (3+ rounds)

    • 12 Lateral Raises with fractional plates (2.5s / 5s / 7.5s)

    • 12 Single DB Goblet Bulgarian Split Squats (6 per leg)

  • Intended Stimulus - success looks like going very slow and controlled, even if movements are very light weight! Think 3+ seconds DESCENT for both movements.

• Recovery

  • T-spine smash with Lax Ball - 3 min. per side

Day 3

• Mobility

  • High Runner’s Lunge

  • World’s Greatest Stretch 

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

  • 6 Light Dbl DB Front Rack Squats

  • 6 Light Dbl DB Push Press

  • 6 Light Dbl DB Thrusters

  • 12 Reverse Jackknives (6 per side)

• MetCon:

  • For time, complete 4 rounds of:

    • 25 Dbl DB Thrusters (<20s / 30s / 40s+)

    • 30 Scissor Kicks (Left + Right = 1) (hands under tailbone / no hands / weight overhead)

  • Intended Stimulus - Pacing. Pacing. And Pacing. Coming out of the gate too hot will make for a very not-fun time. Challenge yourself on the first round to go slower than you want to - that fuel you save will come in handy in subsequent rounds. The thruster sets are NOT meant to be done unbroken. Aim to break three times or less, using the top of each rep as a 1-2 second pause where necessary to collect your breath before squatting again. Breath and recover on scissor kicks. Shoot for less than 3 minutes per round (so less than 12 minutes total)

  • Log time it took to complete, add weight in the notes.

• Capacity

  • In remaining time in the day, for quality (4+ rounds), complete:

    • 8 Single DB Goblet Forward Lunges (4 per leg) (<30 / 40 / 50+)

    • :30 Dbl KB Offset Farmer’s Carry (switch at :15) (<26s / 35s / 44s+)

  • Intended Stimulus - Find an uncomfortable, but doable weight to use to go unbroken. Elbow high in the font rack on the side that has the weight up during the Offset Farmer’s Carry.

  • Log total completed rounds, adding weights used in notes.

• Recovery

  • Foam Roll Glutes - 1 min. per side

  • Foam Roll Quads - 1 min. per side

  • Pigeon Stretch - 1 min. per side

Day 4

• Mobility

  • Bootstrappers

  • World’s Greatest Stretch + Hamstring Stretch

• Warm-up - complete 3 rounds of…

  • 10 Sit-ups

  • 10 Reverse Lunges (5 per leg)

  • 10 Side-to-side Lunges (5 per leg)

  • :30 Jump Rope

• Strength:

  • In 21 minutes, complete 5 sets, all at the same working weight, of 5 KB Single Leg Romanian Deadlifts (5 per leg)

    • Use the first 6 minutes to work up in weight.

    • Use the next 15 minutes to complete the working sets.

  • Off-time - 10 Offset Single DB Push-ups (5 per arm) (from knees / from toes / from toes with 3-second descent)

  • Intended Stimulus - Looking for as complete a range of motion as possible. On the KB Single Leg RDLs, take note of how high your heel rises at the end range of the rep. Also take note of any tightness in the hamstring toward the end range and see if it works itself out at all as the rounds continue.

  • Log weight used for the 5 working sets of KB Single Leg Romanian Deadlifts.

• Accessory:

  • For quality (shoot for 5 rounds if time allows), complete:

    • 6 Single Leg Glute Bridges (3 second ascent, 3 second descent) (6 per leg)

    • 6 Single DB On-end Strict Press (3 second ascent, 3 second descent) (6 per arm)

    • :30 Dbl DB Overhead Static Hold

  • Intended Stimulus - Slow is smooth! No jerky, stop-and-start movements, try and make each movement feel as fluid as possible. Breathe deeply and intentionally throughout, syncing your breath to each rep. Let each movement burn a little and breathe through them all!

  • Log number of rounds completed.

• Recovery

  • Child’s Pose with thread the needle - 2 min. per side

Day 5

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 in any capacity is encouraged!

Day 6

• Mobility

  • Thread the Needles

  • Wrist Circles

  • Scapular Push-ups

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

  • 4 Up dog/Down dog + Push-ups 

  • 8 Light Dbl DB Strict Press

  • 8 Half Burpees

• Strength

  • E2MOM14 (Every Two Minutes on the Minute for 14 Minutes)

    • Complete Dbl DB Push Press in the following rep Scheme..

      • Rounds 1-3: TEN reps at Moderate Weight

      • Rounds 4-5: EIGHT Reps at Heavier Weight

      • Rounds 6-7: SIX Reps at Heaviest Weight

  • Intended Stimulus - All rounds should be unbroken, meaning no putting the weights down mid round. Especially on the last two rounds, make sure those reps are performed at a SAFE weight - meaning you can still show control at the top of the rep (biceps next to ears, no wobbling up top, core is braced, glutes are squeezed, locked in.

  • Log heaviest weight successfully lifted for 6 consecutive reps.

• MetCon

  • For time, complete 5 rounds of:

    • 8 Push-ups (from knees / from toes / hand release)

    • 12 Air Squats

    • 16 Sit-ups (Standard or No-arm are both OK)

  • Intended Stimulus - GO GO GO. There aren’t often workouts we do where we don’t necessarily recommend pacing, but this is one of them. Shoot to finish under 7:30 (so under :90 per round).

  • Log time, adding in push-up and sit-up variations in notes.

• Recovery

  • Couch Stretch - 3 min

  • Roll Pec/Front of Shoulder with Orb or Lax Ball - 2 min. per side

Day 7

• Mobility

  • Cat/Cow

  • Adductor Rock-backs

  • Up Dog/Down Dog

• Warm-up - complete 3 rounds of…

  • 12 Unweighted Windmills (6 per side)

  • 12 KB Pull-Throughs (6 per direction)

  • 12 Unweighted Reverse Lunges (6 per leg)

  • 100m run

• Long Workout Day!

  • For time, capped at 24 minutes:

    • Run (500m / 600m / 800m)

    • 50 Dbl DB Front Rack Reverse Lunges (<20s / 30s / 40s+)

    • 50 Dbl DB Bent Over Rows (<20s / 30s / 40s+)

    • 50 Lateral Burpees over DBs (half burpees / full burpees / strict burpees)

    • 50 Dbl DB Bent Over Rows (<20s / 30s / 40s+)

    • 50 Dbl DB Front Rack Reverse Lunges (<20s / 30s / 40s+)

    • Run (500m / 600m / 800m)

  • Intended Stimulus - Runs should take approximately 3-4 minutes, so pick your distance according to if you can complete that run in time. If you are blowing through the Lunges and the Bent Over Rows with only one or two breaks, you went too light. The rep scheme is hefty, but still make sure to challenge yourself on the weight despite this. You have a bunch of time to complete this workout! So take BREAKS and PUSH the weight. If every section takes you three minutes you’ll finish within 21 minutes. Some will go slower, some will go faster. You got this!

  • Log time, adding weights and variations in comments.

• Recovery

  • Legs up the Wall - 5 min.

  • Massage Gun Glutes - 2 min. per side