Hi all,

Happy St. Patrick’s Day to those whole celebrate! ☘️

Here’s a post I pulled together for those who are deskbound and might have tight neck or upper back. Assess and run through the protocol for yourself or reach out if questions!

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:

  • 6 rounds, in 18 minutes

    • Bodyweight Only

      • 12 Band-only Deadlifts

      • :30 Wall Sit

      • :30 Boat Pose (Tuck Hold)

    • DB Only

      • 8 Double DB Suitcase Deadlifts (heavier than last week)

      • :30 Double DB Farmer’s Carry

      • :30 Hollow Hold

    • Full Equipment

      • 8 Double DB/KB Suitcase Deadlifts (heavier than last week)

      • :30 Double DB/KB Farmer’s Carry

      • :30 Handstand Hold

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

• MetCon:

  • Bodyweight Only

    • AMRAP10 (As Many Rounds and Reps as Possible in 10 Minutes)

      • 5 SLOW Half Kneeling Banded Row (per side)

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

      • 15 Air Squats

      • Rest :40

  • DB Only

    • AMRAP10 (As Many Rounds and Reps as Possible in 10 Minutes)

      • 5 Pull-ups (Banded or Strict)

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

      • 15 Air Squats

      • Rest :20

  • Full Equipment

    • AMRAP10 (As Many Rounds and Reps as Possible in 10 Minutes)

      • 5 Pull-ups (Banded or Strict)

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

      • 15 Light Single DB Goblet Squats

      • No Rest Between Rounds

  • 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

• Capacity:

  • EMOM35 (Every Minute on the Minute for 35 Minutes)

    • Bodyweight Only

      • 4 Bird Dogs per side (w/ 2-second hold at end range)

      • 4 Unweighted Single Leg RDLs per side (2 seconds down, 2 seconds up)

      • 12 Toy Soldier Walks per side

      • AMRAP Alternating Unweighted Box Step-ups

      • 12 Reverse Jackknives per side

    • DB Only

      • 6 Half-kneeling DB Strict Presses per side

      • 4 DB Single Leg RDLs per side (2 seconds down, 2 seconds up)

      • 6 Single DB Chops per side

      • AMRAP Alternating Unweighted Box Step-ups 

      • 16 Reverse Jackknives per side

    • Full Equipment

      • 6 Half-kneeling DB Strict Presses per side

      • 4 Barbell Single Leg RDLs per side (2 seconds down, 2 seconds up)

      • 8 Half Kneeling Landmine Twists per side

      • AMRAP Alternating Weighted Box Step-ups

      • 16 Reverse Jackknives per side

    • Log weights and variations completed successfully (and unbroken) across all movements as separate scores. Add together all step-ups completed and log as a separate score.

• 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:

  • 6 rounds, in 12 minutes

    • Bodyweight Only

      • 10 Single Leg Glute Bridges (with 2-second hold at the top) per side

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

    • DB Only

      • 20 Heavy Single DB Swings

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

    • Full Equipment

      • 20 Heavy KB Russian Swings

      • 10 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

      • Buy-in (Start the workout with this, but don’t do it every round):

        • 4 Wall Walks or 10 Box Walks

      • Three Rounds of: 

        • 20 Burpees

        • 20 Sit-ups

        • 20 Air Squats

      • Cash Out (End the workout with this, but don’t do it every round):

        • 4 Wall Walks or 10 Box Walks

  • DB Only

    • For Time

      • Buy-in (Start the workout with this, but don’t do it every round):

        • 7 Wall Walks or 14 Box Walks

      • Three Rounds: 

        • 25 Burpees

        • 25 Sit-ups

        • 25 Air Squats

      • Cash Out (End the workout with this, but don’t do it every round):

        • 7 Wall Walks or 14 Box Walks

  • Full Equipment

    • For Time

      • Buy-in (Start the workout with this, but don’t do it every round):

        • 10 Wall Walks

      • Three Rounds: 

        • 30 Burpees

        • 30 Sit-ups

        • 30 Air Squats

      • Cash Out (End the workout with this, but don’t do it every round):

        • 10 Wall Walks

  • 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:

  • 6 rounds, in 12 minutes

    • Bodyweight Only

      • 8 Air Squat with 4-second lower

      • 8 Reverse Snow Angels (5 seconds PER DIRECTION)

    • DB Only

      • 8-12 Double DB Front Squats (heavier than last week)

      • 8 Single DB Strict Press per arm

    • Full Equipment

      • 8 Barbell Back Squats (heavier than last week)

      • 12 Single DB Push Press per arm

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

• MetCon:

  • Bodyweight Only

    • 4 Tabatas with a 1:00 rest in-between each:

      • :20 on / :10 off 8 times of Plank Jacks 

      • Rest 1:00

      • :20 on / :10 off 8 times of Hand Plank Hold

      • Rest 1:00

      • :20 on / :10 off 8 times of Jump Rope Reps

      • Rest 1:00

      • :20 on / :10 off 8 times of Wall Sit

  • DB Only

    • 4 Tabatas with a 1:00 rest in-between each:

      • :20 on / :10 off 8 times of Running Mountain Climbers 

      • Rest 1:00

      • :20 on / :10 off 8 times of Pike Hold

      • Rest 1:00

      • :20 on / :10 off 8 times of Jump Rope Reps

      • Rest 1:00

      • :20 on / :10 off 8 times of Wall Sit

  • Full Equipment

    • 4 Tabatas with a 1:00 rest in-between each:

      • :20 on / :10 off 8 times of Echo Bike Cals

      • Rest 1:00

      • :20 on / :10 off 8 times of Handstand Hold

      • Rest 1:00

      • :20 on / :10 off 8 times of Jump Rope Double Unders

      • Rest 1:00

      • :20 on / :10 off 8 times of Wall Sit

  • Log total reps / calories, noting 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!

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

    • Bodyweight Only

      • 18 Reverse Lunges (or Jumping Lunges) (9 per side)

      • 15 Air Squat

      • 10 Tuck-ups

      • 15 Double Leg Glute Bridges

      • 18 Sit-ups

    • DB Only

      • 22 Double DB Front Rack Lunges (11 per leg)

      • 15 Single DB Goblet Squats

      • 22 Scissor Kicks with weight overhead (11 per leg)

      • 15 HEAVY Double DB Suitcase Deadlifts

      • 22 Sit-ups

    • Full Equipment

      • 24 Sandbag Walking Lunges (12 per leg)

      • 20 Single DB Squat Cleans (10 per arm)

      • 20 Toes-to-Bar

      • 20 Barbell Conventional Deadlifts

      • 24 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!