Hi all,

Welcome to Week Three of our Summer Strength Cycle! ALSO, welcome to the 53rd online programming newsletter in a row. THANK YOU to everyone who has been tagging along since last summer, and THANK YOU to folks who have joined since then. Here’s to the next 52 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:

  • 6 Rounds, in 12 Minutes:

    • Bodyweight Only

      • 6 Tempo Split Squat Eccentrics (6 per side) (5-second descent)

    • DB Only

      • 4 Double DB Front Squats + 2 Double DB 1 ¼ Front Squat

    • Full Equipment

      • 4 Barbell Front Squats + 2 Barbell 1 ¼ Front Squat

    • Log weight of the heaviest set of unbroken Front Squats.

• Metcon:

  • AMRAP18 (As Many Rounds and Reps as Possible in 18 Minutes)

    • Bodyweight Only

      • 15 Sit-ups

      • 12 Jumping Squats (or :45 Deep Squat Hold)

      • 6 Single Leg Glute Bridges (6 per side)

      • 1 Wall Walk (or 2 Partial Wall Walks)

    • DB Only

      • 15 Sit-ups

      • 12 Single Arm DB Thrusters (6 per side)

      • 6 Double DB Suitcase Deadlifts

      • 2 Wall Walks (or 4 Partial Wall Walks)

    • Full Equipment

      • 15 Sit-ups

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

      • 6 Double KB Suitcase Deadlifts

      • 3 Wall Walks

  • 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

  • Adductor Rock Backs

  • 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:

  • E:90MOM x8 (Every 90 Seconds on the Clock, Repeat for 8 Rounds)

    • Bodyweight Only

      • 12 Bird Dogs (6 per side) (2 seconds per direction) OR

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

      • Rest the remainder of the :90

    • DB Only

      • 4 Double DB Push Press + 2 Double DB Strict Press

      • Rest the remainder of the :90

    • Full Equipment

      • 3 Barbell Push Jerk + 2 Barbell Push Press + 1 Barbell Strict Press

      • Rest the remainder of the :90

  • Log the heaviest successful weight completed for the entire unbroken complex.

• MetCon:

  • 4RFT (Four Rounds for Time - 10 Min. Cap):

    • Bodyweight Only

      • 20 Jumping Lunges (10 per side)

        • Can sub 10 Split Squats with 5-second isometric hold (5 per side)

      • 8 Push-ups (from knees or from toes)

      • 10 Jackknives (5 per side)

    • DB Only

      • 6 Double DB Power Cleans

      • 8 Push-ups (from knees or from toes)

      • 10 Jackknives (5 per side)

    • Full Equipment

      • 8 Sandbag Cleans (4 per side)

      • 10 Push-ups

      • 12 Jackknives (6 per side)

• 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)

• Capacity:

  • In 30 minutes, shoot for 5+ rounds:

    • Bodyweight Only

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

      • 18 Reverse Lunges (9 per side)

      • 100’ Bear Walk

      • :30-:45 Static Crab Pose

      • :30-:45 Wall Sit

    • DB Only

      • 6 Alternating DB Hammer Curls (6 per arm) (TEMPO - 3 seconds per direction)

      • 18 Single DB Goblet Reverse Lunges (9 per side)

      • 100’ Double DB Farmer’s Carry

      • :45 Double DB Gorilla Rows

      • :45 Wall Sit

    • Full Equipment

      • 8 KB Horn Curls (TEMPO - 3 seconds per direction)

      • 18 OH Plate Reverse Lunges (9 per side)

      • 100’ Double KB Farmer’s Carry

      • :45 Dead Hang

      • :45 Wall Sit

  • Log total rounds and reps completed in allotted time, 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:

  • 30 minutes (in breaks between squats, accumulate jump rope reps)

    • Bodyweight Only

      • Minutes 1-10: Jumping Squats

        • 1 rep, 2 reps, 3 reps…9 reps, 10 reps.

      • Minutes 11-20: Air Squats

        • 11 reps, 12 reps, 13 reps…19 reps, 20 reps.

      • Minutes 21-30: Wall Sit for time

        • 21 seconds, 22 seconds…30 seconds.

    • DB Only

      • Minutes 1-30: Single DB Goblet Squats

        • 1 rep, 2 reps, 3 reps,…29 reps, 30 reps.

    • Full Equipment

      • Minutes 1-10: Empty Barbell Overhead Squats

        • 1 rep, 2 reps, 3 reps…9 reps, 10 reps.

      • Minutes 11-20: Empty Barbell Front Squats

        • 11 reps, 12 reps, 13 reps…19 reps, 20 reps.

      • Minutes 21-30: Empty Barbell Back Squats

        • 21 reps, 22 reps, 23 reps…29 reps, 30 reps.

    • Log two scores. The first score is total reps completed before being unable to keep up with the clock. If you completed all the reps/seconds, log 465. The second score is total reps on the jump rope accumulated throughout the 30 minutes.

    • *CALLOUT: The workout is structured as follows: Minute 1 you do 1 rep, jump rope the remainder of the minute. Minute 2, do 2 reps, jump rope the remainder of the minute, etc. As the workout progresses the intent is that you will have less and less time to jump rope until you eventually can’t jump rope at all in-between. Ideally you picked a track and weight where you’re gassed but can still muster some motivation to the hit the next round when the clock starts the next minute.

• 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! LAST COMPLETED 06/22/2024.

  • AMRAP32 (As Many Rounds and Reps as Possible in 32 Minutes)

    • Bodyweight Only

      • 400m run (or 500m row)

      • 12 Burpee Broad Jumps (or 12 Half Burpees - go over a target)

      • 24 Unweighted Reverse Lunges (12 per side)

    • DB Only

      • 600m run (or 750m row)

      • 10 Burpees + 20 Single DB Swings

      • 16 Single DB Goblet Reverse Lunges (8 per side)

    • Full Equipment

      • 800m run (or 1k row)

      • 16 Single DB Devil’s Press (8 per side)

      • 16 Single DB Weighted Box Step-Ups (8 per leg)

  • Log total rounds and reps completed in allotted time, 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!