Hi all,

Happy Monday and happy (?) Daylight Savings Time. I can’t believe it’s already nearly 12:00pm here my time. Way past my bed time.

ALSO - Welcome to a new cycle. We’ll be emphasizing hinging more these next four weeks (swings, deadlifts, and anything with a hip pop).

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

      • 12 Band-only Deadlifts + :30 Inverted Plank Hold

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

      • 12 Tuck-ups 

      • :30 Wall Sit

      • :30 Boat Pose (Tuck Hold)

    • DB Only

      • 8 Double DB Suitcase Deadlifts + :30 Double DB Farmer’s Carry

      • 8 Double DB Bench Press (3-second lower)

      • 12 V-ups

      • :45 Wall Sit

      • :30 Hollow Hold

    • Full Equipment

      • 8 Double DB/KB Suitcase Deadlifts + :30 Double DB/KB Farmer’s Carry

      • 6-8 Barbell Bench Press

      • 16 Jackknives (8 per side)

      • :30 Weighted Wall Sit

      • :30 Handstand Hold

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

• MetCon:

  • Bodyweight Only

    • 4 Rounds for time:

      • 10 Jumping Squats

      • 15 Sit-ups

      • Rest 1:00

  • DB Only

    • 5 Rounds for time:

      • 15 Single DB Swings

      • 15 Sit-ups

      • Rest 1:00

  • Full Equipment

    • 6 Rounds for time:

      • 15 KB American Swings 

      • 15 Sit-ups

      • Rest 1:00

  • Log time it took to complete all rounds and reps, 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:

  • 5 rounds, not for time

    • Bodyweight Only

      • 6 Bird Dogs per side (w/ 1-second hold at end range)

      • :30 Unweighted Single Leg RDLs (focus on keeping other foot off of the ground the whole time more than getting a full deadlift)

      • 12 Toy Soldier Walks per side

      • 20 Unweighted Box Step-ups (10 per side)

      • 12 Reverse Jackknives per side

    • DB Only

      • 8 Half-kneeling DB Strict Presses (8 per side)

      • :35 Unweighted Single Leg RDLs (focus on keeping other foot off of the ground the whole time more than getting a full deadlift)

      • 8 Single DB Chops per side

      • 8 Alternating Weighted Box Step-ups + 8 Alternating Unweighted Box Step-ups 

      • 16 Reverse Jackknives per side

    • Full Equipment

      • 8 Half-kneeling DB Strict Presses (8 per side)

      • :35 Unweighted Single Leg RDLs (focus on keeping other foot off of the ground the whole time more than getting a full deadlift)

      • 8 Half Kneeling Landmine Twists per side

      • 8 Alternating Weighted Box Step-ups + 12 Alternating Unweighted Box Step-ups 

      • 16 Reverse Jackknives per side

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

• MetCon:

  • Bodyweight Only

    • 3 Rounds for Time:

      • 2:00 Row (or Run)

      • 20 Forward Lunges (10 per side)

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

      • 4 Burpees

  • DB Only

    • 3 Rounds for Time:

      • 2:00 Row (or Run)

      • 20 Forward Lunges (10 per side)

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

      • 5 Burpees

  • Full Equipment

    • 3 Rounds for Time:

      • 2:00 Row 

      • 20 Forward Lunges (10 per side)

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

      • 6 Burpees

  • Log time took to complete all rounds and 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

      • 1:00 Jump Rope

      • 10 Single Leg Glute Bridges per side

      • 10 Jumping Skaters per side

      • 1 Wall Walk or 3 Box Walks

      • 6 Plank Hip Taps per side (slow and controlled)

    • DB Only

      • 1:00 Jump Rope (singles or doubles are both OK)

      • 20 Heavy Single DB Swings

      • 10 Jumping Skaters per side (optionally add weight like a medball or slamball)

      • 2 Wall Walks or 4 Box Walks

      • 8 Plank Hip Taps per side (slow and controlled)

    • Full Equipment

      • 1:00 Double Unders 

      • 20 Heavy KB Russian Swings

      • 10 Weighted Jumping Skaters per side (add a medball or slamball)

      • 3 Wall Walks or 6 Box Walks

      • 8 Plank Hip Taps per side (slow and controlled)

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

• MetCon:

  • Bodyweight Only

    • For Time (20-15-10)

      • 20 Burpees

      • 20 Sit-ups

      • 20 Air Squats

      • 15 Burpees

      • 15 Sit-ups … etc.

  • DB Only

    • For Time (25-20-10)

      • 25 Burpees

      • 25 Sit-ups

      • 25 Air Squats

      • 20 Burpees

      • 20 Sit-ups … etc.

  • Full Equipment

    • For Time (30-20-10)

      • 30 Burpees

      • 30 Sit-ups

      • 30 Air Squats

      • 20 Burpees

      • 20 Sit-ups … etc.

  • Log time it took to complete all rounds and reps. Denoting variations chosen 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:

  • 5 rounds, not for time

    • Bodyweight Only

      • 10 Air Squat with 5-second lower

      • :35 Plank Jacks + :30 Hand Plank Hold

      • 8 Reverse Snow Angels (5 seconds PER DIRECTION)

      • :35 Jump Rope Singles + :30 Pike Hold

    • DB Only

      • 9 Double DB Front Squats

      • :45 Echo Bike + :30 Forearm Plank Hold

        • (Sub running mountain climbers for Echo Bike if necessary)

      • 12 Single DB Strict Press per arm

      • :30 Echo Bike + :30 Handstand Hold

        • (Sub running mountain climbers for Echo Bike if necessary)

    • Full Equipment

      • 6 Barbell Back Squats

      • :45 Echo Bike + :45 Forearm Plank Hold

      • 12 Single DB Strict Press per arm

      • :30 Echo Bike + :30 Active Bar Hang

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

• MetCon:

  • Bodyweight Only

    • 5 Minute Jog/Run for total Distance

  • DB Only

    • 5 Minute Run (or Row) for total Distance

  • Full Equipment

    • 5 Minute Row for total Distance

  • Log total distance, noting variation 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!

  • AMRAP24 (As Many Rounds and Reps as Possible in 24 Minutes)

    • Bodyweight Only

      • 16 Jumping Lunges (8 per side)

      • 12 Jumping Squats 

      • 10 Tuck-ups

      • 12 Double Leg Glute Bridges

      • 16 Sit-ups

    • DB Only

      • 20 Double DB Front Rack Lunges (10 per leg)

      • 15 Single DB Goblet Squats

      • 10 Scissor Kicks with weight overhead (10 per leg)

      • 15 HEAVY Double DB Suitcase Deadlifts

      • 20 Sit-ups

    • Full Equipment

      • 20 Sandbag Walking Lunges (10 per leg)

      • 20 Single DB Squat Cleans (10 per arm)

      • 20 Toes-to-Bar

      • 20 Barbell Conventional Deadlifts

      • 20 Sit-ups

    • Log the number of rounds and reps completed 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!