Hi all,

Welcome to Week Two of our Summer Strength Cycle, where we are adding a little extra lower body to our full, well-rounded program during the first half of this 13-week cycle.

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:

  • 6 Rounds, in 14 Minutes:

    • Bodyweight Only

      • 8 Rounds of:

        • 10-12 Unweighted Forward Lunge (10-12 per side) right into…

        • 1 Unweighted Forward Lunge per side (with a 15-second isometric hold) (hover knee just off the ground)

    • DB Only

      • Single DB Goblet Forward Lunges

        • Five sets of 12 reps (6 per leg)

        • One set of max reps at 80% of heaviest lifted during previous sets.

    • Full Equipment

      • Single DB Goblet Bulgarian Split Squats

        • Five sets of 12 reps (6 per leg)

        • One set of max reps at 80% of heaviest lifted during previous sets.

    • Log two scores. First score is heaviest set of 12 successful, unbroken, quality reps (6 per side). Second score is count of reps successfully completed.

• Metcon:

  • AMRAP12 (As Many Rounds and Reps as Possible in 12 Minutes)

    • Bodyweight Only

      • 24 Alternating Plank Ups (12 per direction)

      • 16 Sit-ups

      • 8 Burpees (half burpees or full burpees)

    • DB Only

      • 24 Alternating Plank Ups (12 per direction)

      • 16 Tuck-ups

      • 8 Burpees (half burpees or full burpees)

    • Full Equipment

      • 24 Handstand Hand Marches (12 per side)

      • 16 Med Ball Overhead Sit-ups (<10 / 14 / 20+)

      • 8 Burpees (full burpees or strict burpees)

• 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)

• Capacity:

  • EMOM30 (Every Minute on the Minute for 30 Minutes)

    • Bodyweight Only

      • :25 Crab Walk with 10-second isometric hold

      • 12 Unweighted Windmills (6 per side)

      • :25 Bear Crawl

      • 12 Deadbugs (6 per side) (2 seconds per direction)

      • :45 Reverse Bear Crawl

      • Rest 1:00

    • DB Only

      • :45 Crab Walk

      • 10 Single DB Windmills (5 per arm)

      • :45 Double DB Overhead Static Hold

      • 12 Double DB Z-Press

      • :45 Single DB Pull Throughs

      • Rest 1:00

    • Full Equipment

      • :45 Crab Walk

      • 10 TEMPO Single KB Inverted Press (5 per arm)

      • :45 Forearm Plank Hold

      • 6 Strict Handstand Push-ups (or 8-12 Kipping)

      • :60 Max Reps Single KB Pull Throughs

      • Rest 1:00

  • Log a checkmark if you completed all 30 minutes successfully, adding weights and 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

  • 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 Single Leg Glute Bridges (8 per leg) (16 Double Leg Glute Bridges are OK too) right into…

      • 16 Band-only Deadlifts

    • DB Only

      • 12 Double DB Suitcase Deadlifts

      • 12 Banded Pull Aparts between rounds

    • Full Equipment

      • 12-12-10-10-8 Barbell Conventional Deadlifts

      • 12 Banded Pull Aparts between rounds

  • Log heaviest weight completed successfully (and unbroken) for the deadlifts.

• Metcon

  • For Time (Capped at 18 Minutes). Rep scheme of reps increasing by 2s until you finish 16 reps.

    • Bodyweight Only

      • Run 200m: at start, after round of 8s, and at end.

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

        • Leg Lifts

    • DB Only

      • Run 300m: at start, after round of 8s, and at end.

        • Push-ups

        • V-ups

    • Full Equipment

      • Run 400m: at start, after round of 8s, and at end.

        • Hand Release Push-ups

        • Toes-to-Bar

  • *CALLOUT:

    • Rep scheme is as follows, using DB Only track for example: RUN 300m, 2 push-ups, 2 v-ups, 4 push-ups, 4 v-ups, 6 push-ups, 6 v-ups, 8 push-ups, 8 v-ups, RUN 300m, 10 push-ups, etc… until 16 push-ups, 16 v-ups, RUN 300m

  • Log total time it took to complete all work, adding 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

      • 12 Air Squats, each with 5-second isometric hold at the bottom

    • DB Only

      • 5-5-4-4-3

        • TEMPO Single DB Goblet 1 ¼ Squats

    • Full Equipment

      • 5-5-4-4-3

        • TEMPO Barbell 1 ¼ Front Squats (hold in front rack)

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

• MetCon:

  • EMOM10 (Every Minute on the Minute for 10 Minutes) - LAST COMPLETED 6/12/2024.

    • Bodyweight Only

      • Minute 1: 12 Half Burpees

      • Minute 2: 24 Alt. Plank Shoulder Taps (24 per side)

    • DB Only

      • Minute 1: 12 Alt. Single DB Hang Snatch (6 per side)

      • Minute 2: 12 Heavier Double DB Renegade Rows (6 per side)

    • Full Equipment

      • Minute 1: 12 Plate Ground to Overhead

      • Minute 2: 12 Heavier Double DB Renegade Rows (6 per side)

  • Log a checkmark if you completed all rounds and reps in allotted time, adding 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!

  • 10 Rounds For Time, capped at 30 minutes

    • Bodyweight Only

      • 15 Scissor Kicks (Left + Right = 1)

      • 10 Air Squats

      • 5 Inchworms + Push-up

      • 60-second Jump Rope

    • DB Only

      • 15 Scissor Kicks (Left + Right = 1)

      • 10 Air Squats

      • 5 Inchworms + Push-up

      • 100 Jump Rope Single Unders

    • Full Equipment

      • 15 Med Call Cleans (<14 / 20 / 25+)

      • 10 Wall Ball Shots (9’ / 10’) (<14 / 20 / 25+)

      • 5 Ring Dips (strict or band assisted)

      • 120 Double Unders

  • 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!