Hi all,

Welcome to Week Four of our Summer Strength Cycle! A reminder that the focus of the first half of this summer’s cycle (the first half is 7 weeks long, and we are starting Week Four right now) is lower body strengthening (with a squat and lunge focus). Part 2 of the cycle will have a core bracing and mid-line stability focus.

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:

  • E3MOM9 (Every 3 Minutes on the Minute for 9 Minutes) (Work for :60, rest for 2 minutes)

    • Bodyweight Only

      • Minute 1: Max Air Squats (with counterweight)

      • Minute 4: Max Knee Push-ups

      • Minute 7: Max Ring Rows (towel ring rows encouraged)

    • DB Only

      • Minute 1: Max Air Squats 

      • Minute 4: Max Conventional Push-ups

      • Minute 7: Max Banded Pull-ups 

    • Full Equipment

      • Minute 1: Max Pistol Squats (:30 per side)

      • Minute 4: Max Hand Release Push-ups

      • Minute 7: Max Strict Pull-ups 

    • Log total reps as three separate scores.

• Metcon:

  • AMRAP15 (As Many Rounds and Reps as Possible in 15 Minutes)

    • Bodyweight Only

      • 6 Single Leg Glute Bridges (6 per side)

      • 9 Tuck-ups

      • 6 Push-ups (Knee Push-ups are OK too)

    • DB Only

      • 6 Double DB Power Cleans

      • 9 V-ups (Tuck-ups are OK too)

      • 12 Double DB Floor Press

    • Full Equipment

      • 6 Barbell Power Cleans

      • 9 V-ups

      • 12 Push-ups

  • 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

  • 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:

  • E2MOM12 (Every 2 Minutes on the Minute for 12 Minutes)

    • Bodyweight Only

      • Burpee Broad Jumps (Half Burpees + :30 Jump Rope is OK too)

        • 9-9-8-8-7-7

    • DB Only

      • Heavy set of Single DB Snatches per side

        • 9-8-7-6-5-4

    • Full Equipment

      • Heavy set of Single DB Snatches per side

        • 9-8-7-6-5-4

    • Log the heaviest successful weight completed for an entire unbroken set.

• Capacity:

  • For total weight (target 4+ rounds) - capped at 18 minutes:

    • Bodyweight Only

      • 20 Jumping Lunges (10 per side)

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

      • 10 Bird Dogs (3-seconds per direction) (5 per arm)

      • :40 Static Crab Hold

    • DB Only

      • 10 Single DB Goblet Reverse Lunges (5 per leg)

      • 10 Single DB Single Arm Strict Press (5 per arm)

      • :40 UNBROKEN Double DB Farmer’s Carry Hold

    • Full Equipment

      • 10 Single DB Weighted Box Step-ups (5 per leg)

      • 10 Sandbag Forward Lunges (5 per leg)

      • :40 UNBROKEN Double KB Farmer’s Carry Hold

    • Log your TOTAL weight across a set of all three movements as one score. Step-up weight + Sandbag weight + Farmer Carry Hold weight. Add individual weights used for each movement and box height, plus any other variations chosen, in 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:

  • In 18 minutes, shoot for 6+ sets:

    • Bodyweight Only

      • 6 Burpees (or Half Burpees) + 6 Jumping Squats (or Air Squats) + :30 Hollow Hold (ok to break-up the :30, just accumulate :30)

    • DB Only

      • 6 Unbroken Double DB Squat Cleans

      • :30 Hollow Hold Between Sets

    • Full Equipment

      • 6 Unbroken Barbell Squat Cleans

      • :30 Hollow Hold Between Sets

  • Log the heaviest successful weight completed for an entire unbroken set.

• Metcon:

  • For time, capped at 12 Minutes

    • Bodyweight Only

      • 1600m Run*

        • *Every 400m: stop and do 15 Sit-ups (including end)

    • DB Only

      • 1600m Run*

        • *Every 400m: stop and do 12 Sit-ups (with weight overhead) (including end)

    • Full Equipment

      • 2000m Row*

        • *Every 500m: stop and do 15 Sit-ups (with weight overhead) (including end)

• 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)

• Metcon:

  • 5RFT (Five Rounds for Time) - capped at 30 minutes (Modified Hall)

    • Bodyweight Only

      • 10 Air Squats

      • 20 Lateral Burpees over Target (10 per direction) (Half Burpees are OK too)

      • 20 Banded Curl + Press

      • 2:00 rest

    • DB Only

      • 4 Single DB Squat Cleans (2 per arm)

      • 20 Lateral Burpees over DB (10 per direction)

      • 20 Double DB Curl + Press 

      • 2:00 rest

    • Full Equipment

      • 4 Single KB Squat Cleans (2 per arm)

      • 400m Run

      • 20 Single KB Hang Snatches (10 each arm)

      • 2:00 Rest

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

• Partner WOD! LAST COMPLETED 06/30/2024.

  • AMRAP30 (As Many Rounds and Reps as Possible in 30 Minutes)

    • Bodyweight Only

      • Synchro Run: 300m

        • Synchro = do it together at same time

      • One person working at a time, accumulate 16 Push-ups (e.g., 8 person)

      • One person working at a time, accumulate 20 Single Leg Romanian Deadlifts (e.g., 5 per leg per person)

      • One person working at a time, accumulate 24 Reverse Lunges (e.g., 6 per leg per person)

    • DB Only

      • Synchro Run: 400m

        • Synchro = do it together at same time

      • One person working at a time, accumulate 16 Single DB Power Cleans (e.g., 4 per arm per person)

      • One person working at a time, accumulate 20 Single DB Front Squats (e.g., 5 per arm per person)

      • One person working at a time, accumulate 24 Single DB Devil Press (e.g., 6 per arm per person)

    • Full Equipment

      • Synchro Box Jumps: 40 reps

        • Synchro = do it together at same time

      • One person working at a time, accumulate 16 Barbell Power Cleans (e.g., 8 per person)

      • One person working at a time, accumulate 18 Barbell Front Squats (e.g., 9 per person)

      • One person working at a time, accumulate 20 Double DB Devil Press (e.g., 10 per person)

  • 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!