Hi all,

Welcome to a new cycle! This next cycle will be Part 1 of our Summer Strength Cycle. Halfway through the summer we will kick off Part 2, which will take us up to Labor Day, but let’s not get ahead of ourselves!

Part 1 of the cycle will focus on lower body strengthening, with a squats and lunges focus. Part 2 of the cycle will have a core bracing and mid-line stability focus. Don’t fret, we’ll still have a very well-rounded, functional program across both Parts during the next 13 weeks!

Let’s get into it.

Day 1 

• Mobility / Range of Motion Development

  • Low Runners Lunge

  • World’s Greatest Stretch + Hamstring Stretch

  • Deep Squat Hold (assisted)

  • Adductor Rock Backs

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

  • 3 Scorpions per side

  • 10 ATG Split Squats (5 per side)

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

  • :30 Deep Squat Hold (assisted)

• Strength:

  • 8 Rounds, in 16 Minutes:

    • Bodyweight Only

      • 8 Rounds of:

        • 15 Air Squats right into…

        • 3 Split Squats per side (with a 5-second isometric hold) (hover knee off ground)

    • DB Only

      • Double DB Front Squats

        • Three sets of 12 reps

        • Two sets of 8 reps

        • One set of 4 reps

        • One set of 8 reps

        • One set of 12 reps

    • Full Equipment

      • Barbell Front Squats:

        • Three sets of 12 reps

        • Two sets of 8 reps

        • One set of 4 reps

        • One set of 8 reps

        • One set of 12 reps

    • Log weight of the heaviest, successful (and unbroken) set of 12 front squats.

• Metcon:

  • 4 Rounds, For Time:

    • Bodyweight Only

      • 3 Partial Wall Walks (or 5 Pike Holds - 5-sec per hold)

      • 30 Lateral Jumps over a target (Left + Right = 1)

    • DB Only

      • 3 Wall Walks (or 5 Pike Holds - 5-sec per hold)

      • 6 Burpees over a DB

    • Full Equipment

      • 8 Handstand Push-ups (go 5 Strict if you have them)

      • 8 Burpee Box Jumps

• 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 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)

• Strength:

  • In 20 minutes, shoot for 5+ rounds

    • Bodyweight Only

      • 10 Unweighted PVC Strict Press

      • 10 Unweighed Windmills (5 per side)

      • 4 Tempo Bird Dogs (4 per arm) (3 seconds per direction)

      • 10 Plank Hip Taps (10 per side) right into…

      • 10 Plank Shoulder Taps (10 per side)

    • DB Only

      • 20 Double DB Piston Press (10 per arm)

      • 10 Single DB Windmills (5 per arm)

      • :40 Forearm Plank Hold between rounds

    • Full Equipment

      • 20 Double DB Piston Press (10 per arm)

      • 2 Single KB Turkish Get-ups (2 per side)

      • :60 Forearm Plank Hold between rounds

  • Log heaviest weights used for successful and unbroken sets. Log the weights separately for the press and the windmills / TGUs.

• Conditioning:

  • Zone 2 Jog for 21 minutes

    • Bodyweight Only

      • Shoot for 2 miles

    • DB Only

      • Shoot for 2.5 miles

    • Full Equipment

      • Shoot for 3 miles

  • *CALLOUT: The jog is designed to be an out and back, so as soon as you hit 10:30 turn around and come back. Zone 2 is a “conversational pace” so you should be able to hold a conversation with a buddy for the whole 21 minutes.

  • Log total distance covered in 21 minutes.

• 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

  • Reverse Snow Angels

• Warm-up - complete 4 rounds…

  • 6 Up Dog / Down Dog + Push-up

  • 10 Scapular Push-ups

  • :40 Jump Rope

  • 5 Unweighted Single Leg RDL (5 per side)

• Strength:

  • 5 rounds, in 15 minutes:

    • Bodyweight Only

      • 8 Unweighted Single Leg RDLs (8 per leg)

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

    • DB Only

      • 10 Heavier Single DB Swings

      • 10 Push-ups (from toes or hand-release)

    • Full Equipment

      • 12 Heavy Barbell Sumo Deadlifts

      • 12 Push-ups (hand-release or deficit)

  • Log heaviest weight and/or variation completed successfully (and unbroken) for the deadlifts or swings.

• Metcon

  • For Time (Capped at 8 Minutes)

    • Bodyweight Only

      • :60 Wall Sit

      • 20 Forward Lunges (10 per leg)

      • :50 Wall Sit

      • 30 Forward Lunges (15 per leg)

      • :40 Wall Sit

      • 40 Forward Lunges (20 per leg)

    • DB Only

      • :60 Weighted Wall Sit (weight optional)

      • 20 Double DB Suitcase Forward Lunges (10 per leg)

      • :50 Weighted Wall Sit (weight optional)

      • 30 Double DB Suitcase Forward Lunges (15 per leg)

      • :40 Weighted Wall Sit (weight optional)

      • 40 Double DB Suitcase Forward Lunges (20 per leg)

    • Full Equipment

      • :60 Weighted Wall Sit

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

      • :50 Weighted Wall Sit

      • 30 Double DB Front Rack Forward Lunges (15 per leg)

      • :40 Weighted Wall Sit

      • 40 Double DB Front Rack Forward Lunges (20 per leg)

  • Log total time it took to complete all reps successfully, adding weights and 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 - 5 minutes, continue to cycle through…

  • 10 ATG Split Squats (5 per side)

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

  • 10 Tuck-ups

  • :30 Deep Squat Hold (assisted)

• Strength:

  • 5 rounds, in 12 minutes.

    • Bodyweight Only

      • 15 Banded Pull-aparts (3-seconds per direction)

        • Can sub in 8 Ring Rows

      • 6 Single Leg Squats per side (to a 24” box) (option to add a counter-balance as well)

    • DB Only

      • 16 Tripod Rows (8 per side)

      • 6 Single Leg Squats per side (to a 12” box) (option to add a counter-balance as well)

    • Full Equipment

      • 16 Tripod Rows (8 per side)

      • 6 Single Leg Squats per side (option to add a counter-balance as well)

    • Log weight used for your heaviest successful (and unbroken) round of weighted deadlifts.

• MetCon:

  • Five Rounds For Time (DT).

    • Bodyweight Only

      • 24 Band-only Deadlifts

      • 18 Running Mountain Climbers (Left + Right = 1)

      • 12 Burpees (half burpees or full burpees are both OK)

    • DB Only

      • 12 Double DB Suitcase Deadlifts

      • 9 Double DB Hammer Curls

      • 6 Double DB Strict Press

    • Full Equipment

      • 12 Barbell Conventional Deadlifts

      • 9 Barbell Hang Power Cleans (start from above the knee)

      • 6 Barbell Push Jerks

  • Log total time it took to complete all rounds and reps, denoting variations and weights 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 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

• Long Workout Day!

  • For time, capped at 32 minutes

    • Bodyweight Only

      • 3-6-9-12-15-18-21-24-27-24-21-18-15-12-9-6-3 of:

        •  Air Squats

      • 1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1 of:

        • Alt. Plank-ups (Left side first + Right side first = 1 rep) right into a Push-up

    • DB Only

      • 2-4-6-8-10-12-14-16-18-16-14-12-10-8-6-4-2 of:

        • Double DB Thrusters (<20s / 30s / 40s+)

      • 1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1 of:

        • Wall Walks (partial are OK too)

    • Full Equipment

      • 1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1 of:

        • Barbell Clean and Jerks (<95 / 115 / 155+)

      • 1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1 of:

        • Wall Walks 

  • *CALLOUT: The rep scheme is as follows (using Bodyweight Track as an example): 3 Air Squats then 1 Plank-up per side + 1 Push-up. Next up 6 Air Squats, then 1 Plank-up per side + 1 Push-up and then a second Plank-up per side + a second Push-up. Next up 9 Air Squats…etc.

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