Hi all,

Welcome to Week Five of our Summer Strength Cycle! We’re shifting our spotlight slightly to overhead stability (think strong, stacked shoulders and mid-line) while continuing to build on lower body strengthening (with a squat and lunge focus) that will carry over into everything from running to the major lifts.

Let’s get into it!

Day 1 

• Mobility / Range of Motion Development

  • Deep Squat + Arm Rotation

  • Adductor Rock Backs

  • Banded Ankle Distraction

  • Up Dog / Down Dog

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

  • 4 Inchworms + Push-up

  • 8 PVC Pass-throughs

  • 12 Alternating Cossack Squats (hand assist)

• Strength:

  • 5 Rounds, in 15 minutes

    • Bodyweight Only

      • 6 Tempo Air Squats (3-second descent with 3-second pause at bottom)

    • DB Only

      • 6 HEAVIER Double DB Front Squats

    • Full Equipment

      • 6 Barbell Front Squats @ 70-75 % 1RM

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

• Metcon:

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

    • Bodyweight Only

      • 12 Jumping Lunges (6 per side) (can sub for 6 burpees)

      • 8 Leg Lifts

      • :30 Hand Plank Hold

    • DB Only

      • 12 Single DB Thrusters (6 per arm)

      • 8 V-ups

      • 50 Single Under Jump Rope Reps

    • Full Equipment

      • 12 Wall Ball Shots

      • 8 Toes-to-Bar

      • 50 Double Under Reps

  • Recovery

    • Quad Smash on Foam Roller - 1 min. per side

    • Couch Stretch - 2 min. per side

    • 90/90 Stretch - :60 internal + :60 external PER SIDE - total 4 min

Day 2

• Mobility / Range of Motion Development

  • Hamstring Stretch

  • Wrist Circles

  • Alternating Thread the Needle

  • Foam Roller Overhead Extension

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

  • 30 Lateral Hops over a Target (15 per direction)

  • 20 Plank Shoulder Taps 

  • 10 Double Leg Glute Bridges

• Strength:

  • In 18 minutes, 6+ rounds

    • Bodyweight Only

      • 10 TEMPO Unweighted Single Leg Romanian Deadlifts (10 per side)

    • DB Only

      • 5 DB Single Leg Romanian Deadlifts (5 per side)

    • Full Equipment

      • 5 Barbell Single Leg Romanian Deadlifts (5 per side)

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

• Capacity:

  • For total weight (target 6+ rounds) - capped at 12 minutes:

    • Bodyweight Only

      • :30 Max Push-ups (from the knees or from the toes are both OK)

      • 100’ Bear Crawl

    • DB Only

      • 8 Double DB Push Press

      • 50’ Double DB Offset Carry (a.k.a. mixed carry)

    • Full Equipment

      • 8 Barbell Shoulder-to-Overhead (Push Jerk recommended)

      • 50’ Sandbag Carry

    • Log your TOTAL weight across a set of both movements as one score. Shoulder-to-Overhead weight + Carry weight. Add individual weights used for each movement and push-up reps, plus any other variations chosen, in notes.

• Recovery

  • Lat Smash on Foam Roller - 2 min. per side

  • Child’s Pose - 1 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

  • Unweighted Good Mornings

  • Hamstring Stretch

  • Unweighted Windmills

  • Reverse Snow Angels

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

  • 5 Banded Curl + Press (with or without band is OK)

  • 10 Scapular Push-ups

  • 15 Air Squats

• Strength:

  • In 18 minutes, shoot for 6+ sets:

    • Bodyweight Only

      • 6 Jumping Squats (or 12 Air Squats) + 6 Tuck-ups + :20 Pike Hold (or :40 Forearm Plank Hold)

    • DB Only

      • 6 reps of this three-movement complex:

        • Double DB Deadlifts + Double DB Power Cleans + Double DB Push Press

    • Full Equipment

      • 6 Barbell Clean and Jerks for load

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

• Metcon:

  • 5 RFT (Five Rounds for Time), capped at 12 Minutes

    • Bodyweight Only

      • 100m Run

      • 6 Burpees 

    • DB Only

      • 150m Run

      • 10 Alternating Single DB Hang Snatch (5 per arm)

    • Full Equipment

      • 200m Run

      • 12 Alternating Single DB Hang Snatch (6 per arm)

• Recovery

  • T-spine Smash with LAX Ball - 1 min. per side

  • Pigeon Stretch - 2 min. per side

  • Seated Forward Fold (Wide Legged) - 3 min.

Day 5

• Mobility / Range of Motion Development

  • World’s Greatest Stretch + Hamstring Stretch

  • Deep Squat Hold (assisted)

  • Heel + Toe Walks

  • Arm Swings

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

  • 4 Inchworms + Push-up

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

  • 16 Walking Lunge Steps (8 per leg)

• Metcon:

  • 4RFT (Four Rounds for Time) - capped at 32 minutes

    • Bodyweight Only

      • 24 Air Squats

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

      • 24 Walking Lunge Steps

      • 400m Run

      • *Accumulate 2:00 in a Forearm Plank Hold after each round

    • DB Only

      • 20 Single DB Goblet Squats

      • 20 Double DB Floor Press

      • 20 Double DB Suitcase Walking Lunge Steps (10 per leg)

      • 600m Run

    • Full Equipment

      • 16 Barbell Front Squats

      • 16 Pull-ups

      • 16 Sandbag Walking Lunge Steps (8 per leg)

      • 800m Run

    • Log total time it took to complete all rounds and reps, adding weights and variations chosen in the notes.

• Recovery

  • Calf Smash with LAX ball - 2 min. per side

  • Orb Roll Hip Flexor - 1 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

  • 12 Banded Pull-aparts

  • 6 Push-ups

  • :30 Jump Rope

• Capacity

  • In 30 minutes, shoot for 6+ rounds

    • Bodyweight Only

      • 5 “Challenging for you” Push-ups (hand release or deficit are good options)

      • 8-10 TEMPO Ring Rows (with a towel is OK and encouraged)

      • :60 Crab Hold (Accumulate 60 seconds, does not have to be consecutively) + :60 Bear Pose (Hover Knees off ground)

    • DB Only

      • 10 Alternating Double DB Bench Press (5 per arm)

      • 4-6 Pull-ups (Banded is OK)

      • 6 Single DB Tripod rows (6 per arm)

    • Full Equipment

      • 5 Barbell Bench Press Reps

      • 4-6 Strict Weighted Pull-ups

      • 6 Single DB Tripod rows (6 per arm)

  • Log heaviest weights used, adding variations and total rounds and reps completed in the notes.

• Recovery

  • Chest Opener on Foam Roller - 3 min.

  • Tricep Smash on Foam Roller - 1 min. per side

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!