Hi all,

Welcome to Week SIX of our Summer Strength Cycle! Expect heavy bilateral (both legs) squats early in the week, and then a unilateral (single-leg) strength stretch of a few days later on this week.

Let’s get into it!

Day 1 

• Mobility / Range of Motion Development

  • Deep Squat + Arm Rotation

  • Alternating Cossack Squats (hand assist)

  • Foam Roller Overhead Extension

  • Up Dog / Down Dog

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

  • 4 Inchworms + Push-up

  • 8 PVC Pass-throughs

  • 4 Split Squats with 4-second hold (4 per side)

  • 50 Jump Rope Single Unders

• Strength:

  • E2MOM14 (Every Two Minutes on the Minute for 14 Minutes)

    • Bodyweight Only

      • 8 Tempo Jumping Squats (3-second descent then explode)

    • DB Only

      • 6 HEAVY Single DB Goblet Squats

    • Full Equipment

      • 4 Barbell Back Squats

  • 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

      • 100’ Bear Crawl

      • 8 Burpee Broad Jumps

      • 12 Tuck-ups

    • DB Only

      • 100’ Double DB Suitcase Walking Lunges

      • 16 Single DB Hang Snatches (8 per side)

      • 16 V-ups

    • Full Equipment

      • 100’ Barbell Front Rack Walking Lunges (with barbell)

      • 15 American KB Swings

      • 20 Toes-to-Bar

  • Recovery

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

    • Couch Stretch - 2 min. per side

    • Wide Legged Seated Forward Fold - 3 min.

Day 2

• Mobility / Range of Motion Development

  • Hamstring Stretch

  • Wrist Circles

  • Samson Stretch

  • Lat Smash on Foam Roller

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

  • 3 Boot Strappers

  • 6 PVC Good Mornings

  • 9 Scap Push-ups

  • 24 Mountain Climbers (L+R = 1)

• Strength:

  • In 15 minutes, 6+ rounds

    • Bodyweight Only

      • 8 Single-leg Glute Bridges (8 per side)

    • DB Only

      • 6 Heavier Double DB Suitcase Deadlifts

    • Full Equipment

      • 4 Barbell Sumo Deadlifts (Ascend in weight)

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

• Metcon:

  • E3MOM15 (Every Three Minutes on the Minute for 15 Minutes) (2 Minutes ON, 1 Minute REST)

    • Bodyweight Only

      • 200m/300m Run

      • In remaining time in 2 minutes, accumulate Jumping Lunges (Left + Right = 2)

    • DB Only

      • 200m/300m Run

      • In remaining time in 2 minutes, accumulate Single DB Devil’s Press (Left + Right = 2)

    • Full Equipment

      • 350m/400m Row

      • In remaining time in 2 minutes, accumulate Single DB Devil’s Press (Left + Right = 2)

    • Log your TOTAL reps of Devil’s Press or Jumping Lunges. Add weights or variations chosen in notes.

• Recovery

  • Foam Roll Glutes - 2 min. per side

  • Child’s Pose - 1 min. per side

  • Frog Stretch - :30 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

  • Adductor Rockbacks

  • Wall Supported Ankle Stretch

  • PVC Pass-throughs

  • Unweighted Good Mornings

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

  • 30 Jumping Jacks

  • 10 Tuck-ups

  • 10 Air Squats

  • 5 Inchworms + Push-up

• Strength:

  • 6 Rounds, in 15 Minutes

    • Bodyweight Only

      • 6 Unweighted Bulgarian Split Squat Isometrics (6 per leg) (Hold for 3-4 seconds at bottom)

    • DB Only

      • 6 Double DB Suitcase Bulgarian Split Squats (6 per leg)

    • Full Equipment

      • 6 Double DB Front Rack Bulgarian Split Squats (6 per leg)

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

• Metcon:

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

    • Bodyweight Only

      • Ascending Ladder (1 rep of each, 2 reps of each, 3 reps of each, etc.)

        • Burpees

        • Air Squats

        • Sit-ups

    • DB Only

      • Ascending Ladder (1 rep of each, 2 reps of each, 3 reps of each, etc.)

        • Double DB Thrusters

        • Single DB Goblet Reverse Lunges (per leg)

        • Sit-ups

    • Full Equipment

      • Ascending Ladder (1 rep of each, 2 reps of each, 3 reps of each, etc.)

        • Barbell Thrusters (with barbell)

        • Single DB Weighted Box Step-ups

        • No-arm Sit-ups

• Recovery

  • Orb Roll Hip Flexor - 1 min per side

  • Banded Active Straight Leg Raise - 1 min per side

  • Child’s Pose with Lat Stretch - 1 min per side

Day 5

• Mobility / Range of Motion Development

  • Foam Roll Quads

  • Foam Roll Glutes

  • World’s Greatest Stretch + Hamstring Stretch

  • Deep Squat Hold (assisted)

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

  • 10 Walking Lunge Steps (5 per leg)

  • 150m Run

  • 20 Plank Shoulder Taps (Left + Right = 1)

• Capacity:

  • In 30 minutes, shoot for 4-5 rounds

    • Bodyweight Only

      • 20 Jackknives (Left + Right = 1) (Tuck-ups are OK too)

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

      • 20 Walking Lunge Steps (Left + Right = 2)

      • 100’ Crab Walk

      • *Accumulate :40 in a Forearm Plank Hold after each round

    • DB Only

      • 30 Jackknives (Left + Right = 1)

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

      • 150m Double DB Farmer’s Carry

      • *Accumulate :40 in a Double DB Farmer’s Hold after each round

    • Full Equipment

      • 30 Jackknives (Left + Right = 1)

      • 20 Hand Release Push-ups

      • 200m Double KB Farmer’s Carry

      • *Accumulate :40 in a Double KB Farmer’s Hold after each round

  • Log total rounds and reps completed in allotted time, adding weights and variations chosen in the notes.

• Recovery

  • Calf Smash with LAX ball - 1 min. per side

  • Orb Roll Hip Flexor - 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

  • Front Rack Elbow Punches (or Banded)

  • Wrist Circles

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

  • 5 Unweighted Good Mornings

  • 5 Birddogs (5 per side)

  • 10 Scapular Push-ups

  • 10 Jumping Squats

• Capacity

  • In 30 minutes, 10 rounds of a three minute running clock

    • Bodyweight Only

      • Minutes 0, 9, 18, and 27:

        • 20 Burpees (or 20 Half Burpees)

        • *Remaining time hold a Wall Sit.

      • Minutes 3, 12, 21:

        • 30 Jumping Lunges per leg (or 30 Reverse Lunges per leg)

        • *Remaining time hold a Bear Pose.

      • Minutes 6, 15, 24:

        • 40 Jumping Squats (or 40 Air Squats)

        • *Remaining time hold a Forearm Plank.

    • DB Only

      • Minutes 0, 9, 18, and 27:

        • 20 Double DB Thrusters

        • *Remaining time hold a Wall Sit.

      • Minutes 3, 12, 21:

        • 30 Single DB Goblet Reverse Lunges (15 per leg)

        • *Remaining time hold a Bear Pose.

      • Minutes 6, 15, 24:

        • 40 Single DB Goblet Squats

        • *Remaining time hold a Forearm Plank.

    • Full Equipment

      • Minutes 0, 9, 18, and 27:

        • 30 Wall Ball Shots

        • *Remaining time hold a Wall Sit.

      • Minutes 3, 12, 21:

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

        • *Remaining time hold a Bear Pose.

      • Minutes 6, 15, 24:

        • 30 Barbell Clean and Jerks (<35 / 55 / 75+)

        • *Remaining time hold a Forearm Plank.

  • Log total accumulated time in a static hold, adding variations and weights chosen in the notes.

• Recovery

  • Pigeon Stretch - 3 min. per side

  • Wide Legged Seated Forward Fold - 4 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!