Hi all,

Cool news! I was featured on a podcast. Find it here: Health and Wellness on No More Mondays Podcast.

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…

  • 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:

  • 6 rounds, in 15 minutes

    • Bodyweight Only

      • 12 Single Leg Glute Bridges (6 per leg) (3-second hold at top)

      • 8 Half-Kneeling Banded Row (4 per arm)

    • DB Only

      • 12 Single DB Sumo Deadlifts (Use a DB instead of a KB)

      • 8 Single DB Tripod Rows (4 per arm)

    • Full Equipment

      • Barbell Sumo Deadlifts in the following rep scheme:

        • 12-10-8-8-6-6

      • 8 Single Arm Ring Rows (4 per arm)

  • Log weights and variations completed successfully (and unbroken) across all movements as separate scores. Make every row rep perfect. Lower rep count, so quality movement is even more important to get benefit out of them.

• MetCon:

  • Bodyweight Only

    • EMOM16 (Every Minute on the Minute for 16 Minutes)

      • Minute One: 8 Inverted Rows (if no bar, then do :30 of Plank Hip Taps)

      • Minute Two: 6-8 Inchworm Push-ups (from knees or toes are both OK)

      • Minute Three: :40 Running Mountain Climbers

      • Minute Four: Rest

  • DB Only

    • EMOM16 (Every Minute on the Minute for 16 Minutes)

      • Minute One: 8 Pull-ups (Banded or Strict)

      • Minute Two: 8-10 Lateral Burpees Over Target

      • Minute Three: :40 Box Jumps

      • Minute Four: Rest

  • Full Equipment

    • EMOM16 (Every Minute on the Minute for 16 Minutes)

      • Minute One: 8 Pull-ups (Strict Pull-ups or Strict Chest-to-Bar)

      • Minute Two: 10 Strict Burpees

      • Minute Three: :40 Box Jumps

      • Minute Four: Rest

  • Log total mountain climber (or box jump) reps, adding weights, heights, 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…

  • 10 Light Double DB Front Squats

  • 10 Reverse Jackknives per side

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

• Capacity:

  • In 40 minutes, shoot for 8+ rounds

    • Bodyweight Only

      • 4 TEMPO Reverse Snow Angels (w/ 2-second hold at both ends)

      • 8 TEMPO Unweighted Strict Press

      • 12 Unweighted Reverse Lunges (12 per leg)

      • 16 Cossack Squats (8 per direction) (unassisted, assisted with hands, or assisted with band are OK)

    • DB Only

      • 4 TEMPO Single DB “On-end” 90 + Press (4 per side)

      • 6 Double DB Strict Press + 4 Double DB Push Press

      • 8 Double DB Suitcase Reverse Lunges (4 per leg)

      • 10 Scissor Kicks (10 per side) (hands under tailbone or no hands are both OK)

    • Full Equipment

      • 4 TEMPO Single KB “On-end” 90 + Press (4 per side)

      • 6 Barbell Strict Press + 4 Barbell Push Press

      • 8 Double KB Front Rack Forward Lunges 

        • (hold KBs in front rack instead of DBs, bell of the KB rests on your forearm)

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

  • Log weights and variations completed successfully (and unbroken) across all movements as separate scores. Note how many rounds you got through as well.

• 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…

  • 6 Up Dog / Down Dog + Push-up

  • 10 Scapular Push-ups

  • :40 Jump Rope

  • 10 Light Double DB Front Squats OR :30 Deep Squat Hold

• Strength:

  • 6 rounds, in 12 minutes

    • Bodyweight Only

      • 12 TEMPO Air Squats (with 4-second descent)

      • 10 Arm Swings per direction

    • DB Only

      • Double DB Front Squats in the following rep scheme:

        • 12-10-8-8-6-6

      • 10 Arm Swings per direction

    • Full Equipment

      • Barbell Front Squats in the following rep scheme:

        • 12-10-8-8-6-6

      • 10 Arm Swings per direction

  • Log weights and variations completed successfully (and unbroken) across all rounds of the squats.

• MetCon:

  • Bodyweight Only

    • Five Rounds For Time, capped at 18 minutes

      • 16 Half Burpees

      • 16 Sit-ups

      • 16 Jumping Squats (32 Air Squats are OK too)

  • DB Only

    • Five Rounds For Time, capped at 18 minutes

      • 16 Burpees

      • 16 Sit-ups

      • 16 Single DB Thrusters (8 per arm)

  • Full Equipment

    • Five Rounds For Time, capped at 18 minutes

      • 16 Burpees

      • 16 Med Ball Overhead Sit-ups

      • 16 Double DB Thrusters 

  • Log time it took to complete all rounds and reps. Denoting variations and weights 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…

  • 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 18 minutes

    • Bodyweight Only

      • 8 Band-only Deadlifts (or Unweighed Deadlifts)

      • 12 Push-ups (from knees or from toes are both OK)

    • DB Only

      • 8-12 Double DB Suitcase Deadlifts

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

    • Full Equipment

      • 12 Barbell Conventional Deadlifts

      • 12 Push-ups (from toes or hand release are both OK)

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

• MetCon:

  • Bodyweight Only

    • Three AMRAPs with a 2:00 rest in-between each. Keep cycling through the movements until the 4:00 clock is up! Don’t just do one round:

      • AMRAP4:

        • 10 Box Jumps (or Jumping Lunges / Reverse Lunges if no box)

        • 10 Plank Shoulder Taps (10 per arm)

      • ~ Rest 2:00 ~

      • AMRAP4:

        • 6 Pike Holds (Return to a Hand Plank Hold between each rep)

        • 60 Jump Rope Reps

      • ~ Rest 2:00 ~

      • AMRAP4:

        • 10 Tuck-ups

        • 10 Unweighted Russian Twists (5 per side)

  • DB Only

    • Three AMRAPs with a 2:00 rest in-between each. Keep cycling through the movements until the 4:00 clock is up! Don’t just do one round:

      • AMRAP4:

        • 12 Box Jumps 

        • 12 Plank-ups (Left Side + Right Side = 1 rep)

      • ~ Rest 2:00 ~

      • AMRAP4:

        • 6 Box Walks (or 3 Wall Walks)

        • 6 Double DB Renegade Row Push-ups + Clusters (a.k.a. Haymakers)

      • ~ Rest 2:00 ~

      • AMRAP4:

        • 12 V-ups

        • 12 Weighted Russian Twists (6 per side)

  • Full Equipment

    • Three AMRAPs with a 2:00 rest in-between each. Keep cycling through the movements until the 4:00 clock is up! Don’t just do one round:

      • AMRAP4:

        • 12 Burpee Box Jumps

        • 12 Slamball Offset Push-ups (6 per side)

      • ~ Rest 2:00 ~

      • AMRAP4:

        • 6 Handstand Push-ups

        • 6 Double DB Renegade Row Push-ups + Clusters (a.k.a. Haymakers)

      • ~ Rest 2:00 ~

      • AMRAP4:

        • 12 Toes-to-bar

        • 12 Weighted Russian Twists (6 per side)

  • Log total rounds and reps from each as three separate scores, denoting 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!

  • Five Rounds For Time, capped at 26 minutes

    • Bodyweight Only

      • 10 Single Leg Squats to High Box (5 per side)

      • 10 Lateral Jumps Over Target (10 per direction)

      • 10 Unweighted Strict Press + :20 Bear Pose Hold

      • 10 Tuck-ups

      • :40 Wall Sit

    • DB Only

      • 10 Single Leg Squats to Low Box (5 per side)

      • 10 Burpees

      • 12 HEAVY Single DB Push Jerk (6 per arm)

      • 12 V-ups

      • :40 Wall Sit

    • Full Equipment

      • 12 Single Leg Squats (6 per side)

      • 12 Lateral Burpees over Target (6 per direction)

      • 14 HEAVY Double DB Push Jerk

      • 14 V-ups

      • :40 Weighted Wall Sit

    • 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!