Hi all,

Welcome to Week FOUR of this cycle.

The squats and deadlifts are meant to be pushed this week. Two awesome opportunities to get after it with quality 20 rep days. Go get it!

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 - 4 minutes, continue to cycle through…

  • 10 Light Double DB Front Squats

  • 10 Reverse Jackknives per side

  • 3 Tempo Forward Lunges per side (3 sec down/fast up)

• Strength:

  • 5 rounds, not for time

    • Bodyweight Only

      • Tempo Air Squats in the following rep scheme:

        • 4-8-12-16-20

      • :30 Plank Shoulder Taps - was hand plank first two weeks

      • 12 Tuck-ups 

      • 1:00 Deep Squat Hold

      • 8 Box Dips - was 6-8 last week

    • DB Only

      • Double DB Front Squats in the following rep scheme:

        • 4-8-12-16-20

      • 8 Tripod Rows per arm - go slightly heavier than last week

      • 10 Tuck-ups (or V-ups)

      • 1:15 Deep Squat Hold

      • 10-12 Box Dips (or 6-8 Ring Dips)

    • Full Equipment

      • Barbell Back Squats in the following rep scheme:

        • 4-8-12-16-20

      • 6-8 Pull-up Negatives 

      • 12 V-ups

      • 1:15 Single KB Goblet Deep Squat Hold 

      • 8 Ring Dips

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

• MetCon:

  • Bodyweight Only

    • 4 Rounds for quality:

      • 1:00 Box Dips (can also use chair)

      • :30 Wall Sit

      • :30-:40 Hand Plank

  • DB Only

    • 4 Rounds for quality:

      • 1:00 Double DB/KB Farmer’s Carry

      • :45 Wall Sit

      • :40-:45 Forearm Plank

  • Full Equipment

    • 4 Rounds for AMRAP Wall Walks:

      • 1:00 Double DB/KB Farmer’s Carry

      • :45 Weighted Wall Sit

      • :45 AMRAP Wall Walks

  • Log total reps (for dips/wall walks) or laps (for carry) 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

  • 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.

  • 6 Single Leg Glute Bridges per side

  • 6 Adductor Rock Backs per side

• Strength:

  • 4 rounds, not for time

    • Bodyweight Only

      • :40 Tuck-ups - longest duration of the cycle

      • 12 Unweighted Forward Lunges per side

      • :40 V-ups - longest duration of the cycle

      • 14 Sit-ups

      • :40 Boat Pose in Tuck Hold - longest duration of the cycle

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

    • DB Only

      • :40 Tuck-ups

      • 10 Single DB Goblet Forward Lunges per side

      • :40 V-ups

      • 10 Sit-ups

      • :40 Boat Pose with Tuck Hold

      • 12 Alternating Double DB Bench Press per arm (Non-working side stays elevated) - most reps of the cycle

    • Full Equipment

      • 0:45 Row for Cals - Cals not distance this week

      • 5 Single DB Goblet Bulgarian Split Squats per side

      • 0:45 Row for Cals - Cals not distance this week

      • 10 No-arm Sit-ups

      • 0:45 Row for Cals - Cals not distance this week

      • 15 Alternating Double DB Bench Press per arm (Non-working side stays elevated) - most reps of the cycle

    • Log weights and variations completed successfully (and unbroken) across all movements as separate scores. Also log cals for the Full Equipment version. This week is again FOUR rounds, not FIVE.

• 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. Same rep scheme and time as Week One, aim to finish FASTER than Week One, though.

• 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

      • Unweighted Conventional Deadlifts in the following rep scheme:

        • 4-8-12-16-20

      • 8 Plank Ups per side

      • 10 Unweighted Russian Twists 

      • :30 Odd Object Overhead Static Hold (pick anything around the house)

    • DB Only

      • Double DB Suitcase Deadlifts in the following rep scheme:

        • 4-8-12-16-20

      • 8 Double DB Bent Over Rows 

      • 8 Single DB Chops per side

      • :45-:60 Double DB Overhead Static Hold

    • Full Equipment

      • Barbell Conventional Deadlifts in the following rep scheme:

        • 4-8-12-16-20

      • 8 Single Arm Ring Rows per side

      • 6 Barbell Half Kneeling Landmine Twists per side

      • :60 Double DB Overhead Static Hold

  • Log weights and variations completed successfully (and unbroken) across all movements as separate scores. NO SPLIT SQUATS THIS WEEK. Spend more time and energy on the deadlifts, however. Go get those 20 reps.

• MetCon:

  • Bodyweight Only

    • AMRAP8 (As Many Rounds and Reps as Possible in 8 Minutes)

      • 10 Lateral Burpees over Target (Stepping up and over is OK instead of jumping if you prefer)

      • 10 Tuck-ups

      • 10 Single DB Goblet Squats - was jump rope last week

  • DB Only

    • AMRAP8 (As Many Rounds and Reps as Possible in 8 Minutes)

      • 10 Lateral Burpees Over DB

      • 10 V-ups

      • 10 Double DB Front Squats - was jump rope last week

  • Full Equipment

    • AMRAP8 (As Many Rounds and Reps as Possible in 8 Minutes)

      • 10 Lateral Burpees Over DB

      • 10 Toes-to-Bar

      • 10 Alternating DB Snatches - was jump rope last week

  • Log total rounds and reps completed in allotted time. Denoting variations and weights used 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

• Strength:

  • 4 rounds, not for time

    • Bodyweight Only

      • 20 Lateral Jumps Over Target per direction

      • 20 Scissor Kicks (Left + Right = 1) - more reps than last few weeks

      • 10 Air Squat with 2-second pause at bottom

    • DB Only

      • 6 Strict Pull-ups with 3-second descent (or Banded Pull-ups) - added tempo descent this week

      • 12 Floor Press + Leg Lift 

      • 18 Jumping Squats 

    • Full Equipment

      • 20 KB American Swings 

      • 20 No-arm Scissor Kicks (Left + Right = 1)

      • 20 Double DB Thrusters 

  • Log weights, distance, and variations completed successfully (and unbroken) across all movements as separate scores. This week is again FOUR rounds, not FIVE.

• MetCon:

  • Bodyweight Only

    • 50 Jumping Lunges (or regular Forward Lunges) (25 per side)

    • 50 Plank Jacks

    • 50 Jumping Jacks

    • 50 Mountain Climbers (Left + Right = 1)

  • DB Only

    • 100 Double DB Suitcase Walking Lunges (50 per side) - more reps this week, but SUITCASE not FRONT RACK.

  • Full Equipment

    • 90 Row calories - most cals of the cycle

  • Log total reps (or time for the Row), 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!

  • EMOM25 (Every Minute on the Minute for 25 Minutes)

    • Bodyweight Only

      • Min 1 - 18 Unweighted Reverse Lunges (9 per leg)

      • Min 2 - 6 Tuck-ups (with a 5 second hold at the top)

      • Min 3 - 12 Push-ups + Plank Shoulder Tap on each shoulder after every push-up

      • Min 4 - 40 Mountain Climbers (20 per leg)

      • Min 5 - Rest 1:00

    • DB Only

      • Min 1 - 6 Double DB Front Rack Lunges (6 per leg)

      • Min 2 - 6 Strict Hanging Knee Raises (Or Strict Knees to Elbows)

      • Min 3 - 6 Renegade Rows + Push-up 

      • Min 4 - 20 Single DB Thrusters (10 per arm)

      • Min 5 - Rest 1:00

    • Full Equipment

      • Min 1 - 6 Barbell Clean and Jerks - “heavy for you”

      • Min 2 - 6 Strict Toes-to-Bar

      • Min 3 - 6 Renegade Rows + Push-up 

      • Min 4 - 20 Cal Bike

      • Min 5 - Rest 1:00

    • Log a checkmark if you completed all reps in the allotted time, denoting 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!