Hi all,

Welcome to a new cycle starting this week. Also - what a game…

Let’s get into it.

Day 1 

• Mobility / Range of Motion Development

  • Low Runners Lunge

  • World’s Greatest Stretch + Hamstring Stretch

  • Samson Stretch 

  • Inchworms + Push-up

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

  • 10 Light Double DB Front Squats (or 10 Jumping Squats)

  • 10 Plank Shoulder Taps per side

  • 10 Unweighted Forward Lunges per side

  • 10 Half Burpees 

• Strength:

  • 5 rounds, not for time

    • Bodyweight Only

      • 6 Unweighted Tempo Single Leg RDLs per side

      • 16 Plank Shoulder Taps per side

      • 10 Russian Twists 

      • 8 Unweighted Tempo Split Squats per side

      • 8 Unweighted Tempo Strict Press

    • DB Only

      • 6 DB Single Leg RDLs per side

      • 6 Double DB Bent Over Rows 

      • 8 Single DB Chops per side

      • 6 Single DB Goblet Bulgarian Split Squats per side

      • 6 Single DB Strict Press per side

    • Full Equipment

      • 6 Barbell Single Leg RDLs per side

      • 6 Single Arm Ring Rows per side

      • 6 Barbell Half Kneeling Landmine Twists per side

      • 8 Double DB Suitcase Bulgarian Split Squats per side

      • 6 Barbell Half Kneeling Landmine Press per side

  • Log weights and variations completed successfully (and unbroken) across all movements as separate scores.

• MetCon:

  • Bodyweight Only

    • 8 Rounds (8 minutes):

      • :30 Burpees

      • :30 Rest

  • DB Only

    • 10 Rounds (10 minutes):

      • :30 Burpees

      • :30 Rest

  • Full Equipment

    • 12 Rounds (12 minutes):

      • :30 Burpees

      • :30 Rest

  • Log total reps completed, adding weights and variation chosen in the notes.

• Recovery

  • Chest Opener on Foam Roller - 4 min.

  • Foam Roll Glutes - 2 min. per side

  • Lax Ball Smash Bottom of Foot - 1 min. per side

Day 2

• Mobility / Range of Motion Development

  • Wide Legged Good Mornings 

  • Alternating Thread the Needle

  • Adductor Rock Backs

  • Inchworms + Push-up

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

  • 6 Unweighted Good Mornings

  • 6 Tempo Push-ups with 5-second Hold at bottom.

  • :30 Jump Rope

  • 6 Single Leg Glute Bridges per side

• Strength:

  • 5 rounds, not for time

    • Bodyweight Only

      • 8 Tempo Air Squats 

      • :30 Hand Plank 

      • 12 Tuck-ups 

      • 1:00 Deep Squat Hold

      • 6-8 Box Dips 

    • DB Only

      • 12 Pause Single DB Goblet Squats 

      • :45-:60 Hand Plank 

      • 10 Tuck-ups (or V-ups)

      • 1:15 Deep Squat Hold

      • 1:00 Double DB Farmer’s Carry Hold

    • Full Equipment

      • 4 Barbell Back Squats 

      • 6-8 Pull-up Negatives 

      • 12 Tuck-ups (or V-ups)

      • 1:15 Single KB Goblet Deep Squat Hold 

      • 1:00 Double DB Farmer’s Carry Hold (or KB)

  • Log weights and variations completed successfully (and unbroken) across all movements as separate scores.

• MetCon:

  • Bodyweight Only

    • 3 Rounds for Time:

      • :40 Air Squats with :20 built-in rest

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

      • 10 Unweighted Reverse Lunges per side

  • DB Only

    • 3 Rounds for Time:

      • :30 Jumping Squats with :30 built-in rest

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

      • 10 Single DB Goblet Reverse Lunges per side

  • Full Equipment

    • 3 Rounds for Time:

      • :40 Jumping Squats with :20 built-in rest

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

      • 10 Single DB Goblet Reverse Lunges per side

  • Log time took to complete reps, adding variations chosen in the notes.

• Recovery

  • Child’s Pose with Thread the Needle - 2 min. per side

  • Pigeon Stretch (assisted or unassisted) - 2 min. per side

  • Orb Roll Pec - 1 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 / ruck / 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 4

• Mobility / Range of Motion Development

  • Hamstring Stretch

  • Thread the Needle

  • Unweighted Windmills

  • Up Dog / Down Dog

• Warm-up - complete 4 rounds…

  • 5 Wide Legged Good Mornings 

  • 5 Active Straight Leg Raise per side

  • 10 Plank-ups (forearm plank to hand plank and back down = 1)

  • 10 Tuck-ups

• Strength:

  • 5 rounds, not for time

    • Bodyweight Only

      • :40 Alternating Plank-ups

      • 12 Unweighted Forward Lunges per side

      • :40 Alternating Plank-ups

      • 16 Sit-ups

      • :40 Alternating Plank-ups

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

    • DB Only

      • :40 Alternating Plank-ups

      • 12 Single DB Goblet Forward Lunges per side

      • :40 Alternating Plank-ups

      • 20 Sit-ups

      • :40 Alternating Plank-ups

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

    • Full Equipment

      • 0:50 Row for Distance

      • 12 Single DB Goblet Forward Lunges per side

      • 0:50 Row for Distance

      • 20 Sit-ups 

      • 0:50 Row for Distance

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

    • Log weights and variations completed successfully (and unbroken) across all movements as separate scores.

• MetCon:

  • Bodyweight Only

    • AMRAP5

      • 20 Lateral Jumps over a target

      • 10 Plank Jacks 

      • 50 Jump Rope Reps (single or double unders are OK)

  • DB Only

    • AMRAP5

      • 30 Lateral Jumps over DBs

      • 15 Plank Jacks

      • 60 Jump Rope Reps (single or double unders are OK)

  • Full Equipment

    • AMRAP5

      • 40 Lateral Jumps over DBs

      • 20 Plank Jacks

      • 70 Jump Rope Reps (single or double unders are OK)

  • Log total rounds and reps completed in allotted time. Denote which variation of jump rope you chose to do in the notes

• Recovery

  • Orb Roll Hamstrings - 1 min. per side

  • Orb Roll Hips - 1 min. per side

  • Orb Roll VMO + IT Band - 1 min. per side

  • T-spine Smash with LAX Ball - 1 min. per side

Day 5

• Mobility / Range of Motion Development

  • World’s Greatest Stretch + Hamstring Stretch

  • Deep Squat Hold (assisted)

  • Adductor Rock Backs

  • Inchworms + Push-up

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

  • 6 Up Dog / Down Dog + Push-up

  • 10 Scapular Push-ups

  • :40 Jump Rope

  • 10 Light Double DB Front Squats (or 10 Jumping Squats)

• Strength:

  • 5 rounds, not for time

    • Bodyweight Only

      • 18 Lateral Jumps Over Target per direction

      • 8 Burpees (half / full / strict)

      • 10 Leg Lifts

      • 8 Burpees (half / full / strict)

      • 10 Air Squat with 2-second pause at bottom

    • DB Only

      • 6-8 Strict Pull-ups 

      • 8 Burpees (half / full / strict)

      • 10 Floor Press + Leg Lift 

      • 8 Burpees (half / full / strict)

      • 16 Jumping Squats 

    • Full Equipment

      • 6 KB Russian Swings + 6 KB American Swings 

      • 8 Burpees (half / full / strict)

      • 10 Floor Press + Leg Lift 

      • 8 Burpees (half / full / strict)

      • 6 Double DB Front Squats + 6 Double DB Thrusters 

  • Log weights, distance, and variations completed successfully (and unbroken) across all movements as separate scores.

• MetCon:

  • Bodyweight Only

    • 80 Jumping Lunges (40 per side)

  • DB Only

    • 80 Single DB Goblet Forward Lunges (40 per side)

  • Full Equipment

    • 80 Echo Bike calories

  • Log total reps, noting weights and variations chosen in the notes.

• Recovery

  • Trap Smash with LAX ball - 2 min. per side

  • 90/90 Stretch - :60 internal + :60 external PER SIDE - total 4 min

Day 6

• Mobility / Range of Motion Development

  • Banded Curl + Press

  • Deep Squat + Arm Rotation

  • Reverse Snow Angels

  • Samson Stretch 

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

  • 6 Wide Legged Good Mornings 

  • 8 Single DB Pull-throughs - 4 per side (or 12 Alternating Thread the Needle - 6 per side)

  • 10 Banded Pull Aparts

  • 12 Light Double DB Push Press (or 6 TEMPO Unweighted Strict Press)

• Long Workout Day!

  • EMOM30 (Every Minute On The Minute For 30 Minutes)

    • Bodyweight Only

      • Min 1 - 12 Single Leg Glute Bridges (6 per side)

      • Min 2 - 12 Push-ups (from knees / from toes / hand release)

      • Min 3 - 12 Leg Lifts 

      • Min 4 - 2 Wall Walks (Box Walks or Wall Walks are both OK)

      • Min 5 - Rest

    • Dumbbell Only

      • Min 1 - 12 Double DB Suitcase Deadlifts (<30s / 40s / 50s+)

      • Min 2 - 12 Single DB Strict Press (6 per side) (<30 / 40 / 50+)

      • Min 3 - 12 V-ups

      • Min 4 - 3 or 4 Wall Walks (Box Walks or Wall Walks are both OK)

      • Min 5 - Rest

    • Full Equipment

      • Min 1 - 12 Barbell Conventional Deadlifts (<95 / 135 / 185+)

      • Min 2 - 8 Handstand Push-ups variation (Seated Strict Press / HSPU Negatives / HSPU)

      • Min 3 - 16 Toes-to-bar variation (Hanging Knee Raises / Knees to Elbows / Toes to Bar)

      • Min 4 - 6 Wall Walks (Box Walks or Wall Walks are both OK)

      • Min 5 - Rest

  • Log a checkmark if you completed all reps and denote variations and weights chosen in the notes.

• Recovery

  • Pigeon Stretch (assisted or unassisted) - 2 min. per side

  • Wide Legs up the Wall - 5 min.

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 / ruck / 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!