Hi all,

Welcome to Week EIGHT of 13 in our Summer Strength Cycle! Part 2 of the cycle kicks off today, and we’re focusing more on midline stability & core bracing. Expect plenty of carries, core stability work, and trunk-heavy strength work that will reinforce everything from Olympic lifts to running form—while we keep the lower-body horsepower we built in Weeks 1-6 humming in the background.

Let’s get into it!

Day 1 

• Mobility / Range of Motion Development

  • Hip Circles

  • Deep Squat + Arm Rotation

  • Cat/Cow

  • Thread the Needle

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

  • 6 PVC Kang Squats

  • 6 Inchworms + Push-up

  • 12 Hollow Rocks

  • :30 Jump Rope Single Unders

• Strength:

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

    • Bodyweight Only

      • 10 Tempo Cyclist Air Squats (heels elevated) (3-seconds down) (3-seconds up)

    • DB Only

      • 6 Double DB Front Rack Squats (to box, so just to parallel)

    • Full Equipment

      • 4 Paused Barbell Front Squats @ 75% of 1 RM (2-sec pause) (to box, so just to parallel)

  • 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 (12 per leg)

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

      • 12 Push-up + Hand Plank Shoulder Taps

    • DB Only

      • 12 Double DB Front Rack Reverse Lunges (6 per leg)

      • 8 Single DB Devil’s Press (4 per arm)

      • 100’ Single DB Farmer’s Carry (switch halfway)

    • Full Equipment

      • 12 Sandbag Walking Lunges (6 per leg)

      • 8 Burpees over Sandbag

      • 100’ Double KB Front Rack Carry

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

• Recovery

  • Foam Roll Quads

  • Banded Lat Stretch

  • Lax Ball Smash T-Spine

Day 2

• Mobility / Range of Motion Development

  • Inverted Plank Hold

  • Wrist Circles

  • Samson Stretch

  • Scorpions

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

  • 10 PVC Good Mornings

  • 20 Plank Shoulder Taps

  • 5 Single Leg Glute Bridges (5 per side)

  • 30 Lateral Hops Over a Line

• Strength:

  • In 18 minutes, 6 rounds

    • Bodyweight Only

      • 8 Unweighted Single Leg RDLs (8 per side)

      • :40 Hand Plank Hold (or Pike Hold)

    • DB Only

      • 6 Heavy Double DB Suitcase Deadlifts (6 per side)

      • 6 Single DB Push Press (6 per side)

    • Full Equipment

      • 6 Barbell Conventional Deadlifts (Ascend in weight)

      • 6 Single DB Push Press (6 per side)

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

• Metcon:

  • For 16 Minutes, target 4+ Rounds (not for reps or time)

    • Bodyweight Only

      • 50’ Bear Crawl

      • :40 Crab Hold

      • 30 Scissor Kicks (Left + Right = 2)

    • DB Only

      • 50’ Double DB Farmer’s Carry

      • 30 No-arm Scissor Kicks (Left + Right = 2)

      • 8 Double DB Renegade Rows + Push-up

    • Full Equipment

      • 50’ Sandbag Bear Hug Carry

      • 30 Single Leg Toes to Bar (15 per leg)

      • 16/20 cal Ski Erg (or Row)

  • Log a checkmark if you completed 16 minutes of work. Optionally, add total rounds and reps completed and weights and variations chosen in notes.

• Recovery

  • Foam Roller Smash Lats - 2 min. per side

  • Child’s Pose with Lat Stretch - 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

  • Banded Ankle Distraction

  • Adductor Rockbacks

  • Unweighted Windmills

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

  • 10 Banded Pull-aparts

  • 8 Half Burpees

  • 6 Bird Dogs (3 per side)

  • :30 Jump Rope Single Unders

• Capacity:

  • For 30 Minutes, not for time or reps

    • Bodyweight Only

      • 200m Run

      • 12 V-ups

      • 100m Unweighted Walking Lunge

      • :30 Side Plank (:30 per side)

    • DB Only

      • 300m Run

      • 12 Alternating DB Hang Power Cleans (6 per side)

      • 100m Single DB Overhead Carry (switch halfway)

      • :30 Side Plank (:30 per side)

    • Full Equipment

      • 400m Run

      • 12 Barbell Power Cleans

      • 100m Double KB Mixed Grip Carry

      • :30 Side Plank (:30 per side)

  • Log a checkmark if you completed all 30 minutes of work. Optionally, add total rounds and reps completed in allotted time and weights and variations chosen in notes.

• Recovery

  • Orb Roll Hip Flexor - 2 min. per side

  • Frog Stretch - 1 min.

  • Foam Roll Each Side of Upper Back - 1 min. per side

Day 5

• Mobility / Range of Motion Development

  • PVC Pass Throughs

  • Hamstring Stretch (aka half splits)

  • Deep Squat + Arm Rotation

  • Reverse Snow Angels

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

  • 16 Jumping Jacks

  • 12 Hollow Rocks 

  • 8 Bootstrappers

  • 4 Inchworms + Push-up

• Strength:

  • E:90MOM12 (Every 90-seconds for 12 minutes (8 rounds))

    • Bodyweight Only

      • 6 Burpee Broad Jumps (half burpees are OK, too)

    • DB Only

      • 6 Double DB Power Cleans

    • Full Equipment

      • 1 Barbell Power Clean + 1 Barbell Squat Clean + 1 Barbell Front Squat

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

• Metcon

  • 4RFT (Four Rounds for Time - capped at 20 min.)

    • Bodyweight Only

      • :30 Plank Jacks

      • :30 Mountain Climbers

      • :30 Jumping Jacks

      • 1:00 Jump Rope Single Unders

      • 30 Plank Hip Taps (Left + Right = 1)

      • 200’ Bear Crawl

    • DB Only

      • 20 Lateral Burpees over DBs

      • 100 Jump Rope Single Unders (or Double Unders)

      • 20 Single DB Push Press (10 per side)

      • 200’ Single DB Overhead Carry (switch halfway)

    • Full Equipment

      • 400m/500m Row

      • 12 Box Jump Overs

      • 10 Double KB Thrusters

      • 8 Wall Walks

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

• Recovery

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

  • Banded Lat Stretch - :30 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

  • Banded Curl + Press

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

  • 8 PVC Overhead Squats

  • 8 Unweighted Good Mornings

  • 4 Up-dog / Down-dog

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

• Capacity

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

    • Bodyweight Only

      • 10 Hollow Rocks (Forward and Back = 1)

      • 20 Reverse Lunges (10 per leg)

      • 30 Sit-ups

      • 40 Air Squats

      • :50 Wall Sit

    • DB Only

      • 12 V-ups

      • 24 Single DB Goblet Walking Lunges (12 per leg)

      • 36 Single DB Pull-throughs (18 per side)

      • 48 Air Squats

      • 1:00 Double DB Overhead Static Hold 

    • Full Equipment

      • 12 Single DB Haymakers (6 per arm) (1 rep = Renegade Row + Push-up + Squat Clean + Thruster)

      • 24 Double KB Front Rack Walking Lunges (12 per leg)

      • 36 Single DB Pull-throughs (18 per side)

      • 48 Light Alt. Single DB Hang Snatches (24 per arm)

      • 1:00 Inverted (Handstand) Hold Against Wall

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

• Recovery

  • Pigeon Stretch - 2 min. per side

  • Wide Legged Seated Forward Fold - 2 min.

  • Legs up the Wall - 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!