Hi all, happy September!

The order is switched up so Day One is a rest day (due to Labor Day), but there are still 5 days of workouts programmed! Here’s the Gym program for this first week in September!

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

• 0-10 - Dynamic Mobility and Intros / QOTD

• 11-15 - Warm-up - complete 3 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)

• 16-19 - Debrief / transition / explain workouts

• 20-35 - Strength:

  • In 15 minutes, complete 5 rounds of

    • 8 Dbl DB Neutral Grip Curl and Press

  • Off-time - Complete Wall Walk variations (6 Plank-to-pikes / 2 Wall Walks / 4 Wall Walks)

  • Intended Stimulus - ascend in weight only if you can complete all 8 reps of the Curl and Press unbroken. Prioritize control and tempo (slow) throughout the whole movement (ascending and descending). Plank-to-pikes are hand plank to pike hold, back to hand plank, repeat, etc. Keep core braced the whole time in Wall Walk variations, last two tracks are designed to get AS INVERTED AS POSSIBLE on the wall, last track nose and toes only on the wall.

  • Log the heaviest weight lifted for the DBs, add Wall Walk variation in the notes.

• 36-40 - transition and set-up for MetCon

• 41-50 - MetCon:

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

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

    • 2 Toes-to-Bar Variation (Strict Hanging Knee Raises / Knees-to-Elbows / Toes-to-Bar)

    • 2 Renegade Rows + Push-up

    • 4 Toes-to-Bar

    • 3 Renegade Row + Push-up

    • 6 Toes-to-Bar

    • …etc.

  • Intended Stimulus - ascend by 1 rep each round for the Renegade Row + Push-up, and 2 reps each round for the Toes-to-Bar variation. 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 if set up close to the rig and you minimize transitions, 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.

• 51-52 - clean up

• 53-60 - Stability

  • For quality (no number of rounds required)

    • 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.

• EXTRA CREDIT - Recovery

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

Day 3

• 0-10 - Dynamic Mobility and Intros / QOTD

  • High Runner’s Lunge

  • World’s Greatest Stretch 

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

  • 6 Empty Barbell Front Squats

  • 6 Empty Barbell Push Press

  • 6 Empty Barbell Thrusters

  • 12 Reverse Jackknives (6 per side)

• 17-20 - Debrief / transition / explain workouts

• 21-36 - MetCon:

  • For time, complete 4 rounds (15 minute cap):

    • 25 Light Barbell Thrusters (<35 / 55 / 75+)

    • 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.

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

• 41-53 - Capacity

  • In remaining time in the day, for quality (3-4 rounds), complete:

    • 8 Backrack Sandbag Forward Lunges (4 per leg) (<35 / 50 / 75+)

    • :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 front rack on the side that has the weight up during the Offset Farmer’s Carry.

  • Log number of fully completed rounds, adding weights used in notes.

• 54-60 - Recovery

  • Foam Roll Glutes - 1 min. per side

  • Foam Roll Quads - 1 min. per side

  • Pigeon Stretch - 1 min. per side

Day 4

• 0-8 - Dynamic Mobility and Intros / QOTD

  • Bootstrappers

  • World’s Greatest Stretch + Hamstring Stretch

• 9-14 - 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

• 15-17 - Debrief / transition / explain workouts

• 18-39 - Strength:

  • In 21 minutes, complete 7 sets (2 warm-up plus 5 at your working weight) of 5 Barbell Single Leg Romanian Deadlifts (5 per leg)

    • Use the first 6 minutes to work up in weight - ~2 warm-up sets

    • Use the next 15 minutes to complete the 5 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 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 Single Leg Romanian Deadlifts.

• 40-41 - transition and set-up for Accessory

• 42-54 - Accessory:

  • For quality (shoot for 4 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 fully completed rounds.

• 55-56 - clean up

• 57-60 - 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

• 0-10 - Dynamic Mobility and Intros / QOTD

  • Thread the Needles

  • Wrist Circles

  • Scapular Push-ups

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

  • 4 Up dog/Down dog + Push-ups 

  • 8 Empty Barbell Strict Press

  • 8 Half Burpees

• 17-20 - Debrief / transition / explain workouts

• 21-35 - Strength

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

    • Complete Barbell Push Press reps 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 weight down mid set. 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, bar locked in above the crown of your head).

  • Log heaviest weight successfully lifted for 6 consecutive reps.

• 36-38 - transition and set-up for MetCon

• 39-49 - 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). Capped at 10 minutes.

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

• 50-51 - clean up

• 52-60 - Recovery

  • Couch Stretch - 2.5 min. per side

  • Roll Pec/Front of Shoulder with Orb or Lax Ball - 1.5 min. per side

Day 7

• 0-10 - Dynamic Mobility and Intros / QOTD

  • Cat/Cow

  • Adductor Rock-backs

  • Up Dog/Down Dog

• 11-17 - 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

• 18-20 - Debrief / transition / explain workouts

• 21-24 - Warm up working weights and movements

• 25-50 - Long Workout Day!

  • For time, capped at 25 minutes:

    • Run (500m / 600m / 800m)

    • 50 Dbl DB Front Rack Reverse Lunges (<20s / 30s / 40s+) (25 per leg)

    • 50 Pull-ups (or variation) (Ring Rows / Jumping Pull-ups / Kipping Pull-ups)

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

    • 50 Pull-ups (or variation)

    • 50 Dbl DB Front Rack Reverse Lunges

    • 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 pull-ups with only one or two breaks, you went too light on the lunges (or too easy of a variation on the pull-ups). The rep scheme is hefty, but still make sure to challenge yourself on the weight and movements despite this. You have a bunch of time to complete this workout! So take BREAKS and PUSH the weight. If every section takes you 3.5 minutes you’ll finish right at the buzzer. Some will go slower, some will go faster. You got this!

  • Log time, adding weights and variations in comments.

• 51-52 - clean up

• 53-60 - Recovery

  • Legs up the Wall - 4 min.

  • Massage Gun Glutes - 2 min. per side