Hi all,

Welcome to Week SEVEN of 13 of our Summer Strength Cycle! We’re halfway through the cycle, so for this DELOAD WEEK: loads are lower, rep volumes decrease, and rest times are longer. Treat every rep like practice, keep exertion ≤ 7, and bank freshness for the push into Weeks 8-13.

Let’s get into it!

Day 1 

• Mobility / Range of Motion Development

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

  • Banded Ankle Distraction

  • Adductor Rockbacks

  • Foam Roller Overhead Extension

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

  • 10 Air Squats

  • 10 Unweighted Good Mornings

  • 10 Double Leg Glute Bridges

  • 40 Jump Rope Single Unders

• Strength:

  • E3MOM12 (Every Three Minutes on the Minute for 12 Minutes)

    • Bodyweight Only

      • 8 Tempo Air Squats (3-second descent, 3-second hold, then explode)

    • DB Only

      • 6 Tempo Single DB Front Squats (3 per shoulder) (3-second descent, 3-second hold, then explode)

    • Full Equipment

      • 4 Tempo Barbell Front Squats (3-second descent, 3-second hold, then explode)

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

• Metcon:

  • EMOM10 (Every Minute on the Minute for 10 Minutes)

    • Bodyweight Only

      • Odd Rounds

        • :40 Unweighted Walking Lunges / :20 rest

      • Even Rounds

        • :30 Hollow Rocks / :30 rest

    • DB Only

      • Odd Rounds

        • :40 Single DB Goblet Walking Lunges / :20 rest

      • Even Rounds

        • :30 Hollow Rocks / :30 rest

    • Full Equipment

      •  Odd Rounds

        • :40 Double DB Suitcase Box Step-ups / :20 rest

      • Even Rounds

        • :30 Hollow Rocks / :30 rest

  • Log a checkmark if you completed all 10 rounds, adding weights and variations chosen in the notes.

  • *CALLOUT - Odd Rounds start on the first round of the workout, when the clock is at 0:00. Even rounds start on second round of workout, when the clock at 1:00.

• Recovery

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

  • Couch Stretch - 2 min. per side

  • Child’s Pose with Lat Stretch - 2 min. per side

Day 2

• Mobility / Range of Motion Development

  • World’s Greatest Stretch + Hamstring Stretch 

  • Wrist Circles

  • Samson Stretch

  • Lat Smash on Foam Roller

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

  • 8 Single DB Pull-Throughs (4 per side) (sub Thread the Needle)

  • 8 PVC Good Mornings

  • 8 Scap Push-ups

  • 24 Mountain Climbers (L+R = 1)

• Strength:

  • In 15 minutes, 4-5 rounds

    • Bodyweight Only

      • 6 Unweighted Single Leg RDLs (6 per side) + 6 Single-leg Glute Bridges (3 per side)

    • DB Only

      • 6 Tempo Single DB Single Leg RDLs (6 per side) (3-second descent)

    • Full Equipment

      • 4 Tempo Barbell Single Leg RDLs (6 per side) (3-second descent)

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

• Metcon:

  • 5RFT (5 Rounds For Time)

    • Bodyweight Only

      • 100m/150m Run

      • 10 Push-up + Mountain Climber Left and Right

    • DB Only

      • 150m/200m Run

      • 10 Double DB Renegade Rows (Left Hand Row + Right Hand Row = 1)

    • Full Equipment

      • 15cal/20cal Echo Bike

      • 10 Double DB Renegade Rows (Left Hand Row + Right Hand Row = 1)

  • Log time it took you to complete all work, adding weights and variations chosen in notes.

• Recovery

  • Foam Roll Glutes - 1 min. per side

  • Foam Roll Adductors - 1 min. per side

  • Frog Stretch - :30 per side

  • Banded Lat 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

  • Supine Twist

  • Scorpions

  • Bootstrappers

  • Heel and Toe Walks

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

  • 150m run

  • 6 Bird Dogs (3 per side)

  • 8 Half Burpees

  • 10 Air Squats

• Capacity:

  • 7RFT (7 Rounds for Time) - 21 Min. Cap

    • Bodyweight Only

      • 10 Burpees (half or full burpees are both OK)

      • 24 Sit-ups

      • 24 Air Squats

    • DB Only

      • 12 Burpees (half or full burpees are both OK)

      • 24 Tuck-ups

      • 24 Light Single DB Goblet Squats

    • Full Equipment

      • 15 Burpees (full or strict burpees are both OK)

      • 20 Hanging Knee Raises

      • 25 Light Wall Ball Shots

  • Log time it took to complete all allotted work, adding weights and variations chosen in the notes.

• Recovery

  • Orb Roll Outer Hips - 1 min per side

  • Standing Forward Fold - 1 min.

  • Pigeon Stretch (assisted or unassisted) - 3 min. per side

Day 5

• Mobility / Range of Motion Development

  • Floor Sweeps

  • Seated Shoulder Rolls

  • PVC Around the Worlds

  • PVC Figure 8s

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

  • 6 Unweighted Windmills (6 per side)

  • 6 Inchworms + Push-up

  • 12 Double DB Suitcase Deadlifts (or 8 Double Leg Glute Bridges)

  • 24 Lateral Hops over a Target

• Strength:

  • In 15 minutes, 5 rounds

    • Bodyweight Only

      • 6 Banded Curl + Press

      • 8 Tempo Bird Dogs (8 per side) (3-seconds per direction)

    • DB Only

      • 6 Double DB Strict Press + 12 Double DB Push Press

    • Full Equipment

      • 6 Single KB "On-end" Strict Press (6 per side) + 6 Double KB Push Press 

  • Log the weight of the heaviest successful, unbroken set. Add which variations you chose in the notes.

• Metcon

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

    • Bodyweight Only

      • 10 Half Burpees

      • 10 Plank Jacks

      • 20 Mountain Climbers (Left + Right = 1)

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

    • DB Only

      • 10 Lateral Burpees over DBs

      • 10 Double DB Power Cleans (<20s / 30s / 40s+)

      • 10 Push-ups

    • Full Equipment

      • 10 Box Jumps (lower height than normal)

      • 10 Barbell Power Cleans (<45 / 65 / 95+)

      • 10 Hand Release Push-ups

  • 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

  • Banded Pec Stretch or Pec Stretch on Wall - 2 min. per side

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

Day 6

• Mobility / Range of Motion Development

  • World’s Greatest Stretch

  • Deep Squat + Arm Rotation

  • Front Rack Elbow Punches (or Banded)

  • Wrist Circles

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

  • 12 PVC Overhead Squats

  • 12 Scap Pull-ups

  • 12 Banded Pull-aparts

  • 30 Jump Rope Single Unders

• Capacity

  • In 32 minutes, shoot for 8 rounds

    • Bodyweight Only

      • 1:00 Active Deep Squat Hold (option for Wall Assist)

      • 30 Easier Ring Rows (or towel rows)

      • 1:00 Hand Plank Hold

    • DB Only

      • 25 Single DB Goblet Squats 

      • 30 Single DB Tripod Rows (15 per arm)

      • 1:00 Double DB Overhead Static Hold 

    • Full Equipment

      • 25 Barbell Back Squats at 40-50% of 1RM

      • 15 Pull-ups (kipping is OK)

      • 1:00 Inverted (Handstand) Hold Against Wall

  • Log total accumulated time in the hand plank / overhead / handstand hold, adding variations and weights chosen in the notes.

• Recovery

  • Pigeon Stretch - 3 min. per side

  • Wide Legged Seated Forward Fold - 2 min.

  • Banded Lat Stretch on rig - 1 min. per side

  • Banded Tricep Stretch - 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!