Hi all,

Welcome to Week NINE of 13 in our Summer Strength Cycle! We’re building on last week’s mid-line bracing work by turning up the load-bearing demands on your bracing — more carries and a touch of tempo strength to lock positions in place. If you’d like to watch your numbers climb, log your loads, volumes, distances, and hold times over the next five weeks.

Let’s get into it!

Day 1 

• Mobility / Range of Motion Development

  • Deep Squat Passive Hold

  • Heel to Toe Rocks

  • Cat/Cow

  • Tabletop Thoracic Twist

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

  • 6 PVC Kang Squats

  • 9 Scapular Push-ups

  • 12 Hollow Rocks

  • 15 High Knees (15 per leg)

• Strength:

  • In 12 Minutes, 6 sets

    • Bodyweight Only

      • 10 Tempo Unweighted Curtsy Squats (5 per leg) (3-seconds down) (3-seconds up)

    • DB Only

      • 5 Single DB Goblet Split Squats + 1 Single DB Goblet Split Squat Isometric Hold for 5 sec. (6 reps PER LEG)

    • Full Equipment

      • 1 ¼ Barbell Back Squats (with Barbell) in the following rep scheme:

        • 6-6-5-5-4-4

  • 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

      • 3, 6, 9, 12, …, etc. Air Squats

      • 2, 4, 6, 8, …, etc. Tuck-ups

      • 1, 2, 3, 4, …, etc. Banded Overhead Press (or sub w. 3, 6, 9, 12, …, etc. PVC Strict Press)

    • DB Only

      • 3, 6, 9, 12, …, etc. Alt. Single DB Goblet Curtsy Squats

      • 2, 4, 6, 8, …, etc. V-ups

      • 1, 2, 3, 4, …, etc. Double DB Push Press

    • Full Equipment

      • 3, 6, 9, 12, …, etc. Alt. Single DB Goblet Curtsy Squats

      • 2, 4, 6, 8, …, etc. Sit-ups with Weight Overhead

      • 1, 2, 3, 4, …, etc. Sandbag Cleans

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

• Recovery

  • Foam Roll Quads - 1.5 min. per side

  • Banded Lat Stretch - 1.5 min. per side

  • Pigeon Stretch - 2.5 min. per side

Day 2

• Mobility / Range of Motion Development

  • PVC Pass Throughs

  • Adductor Rockbacks

  • Wrist Circles

  • Boot Strappers

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

  • 4 Single Leg Glute Bridges (4 per side)

  • 8 Good Mornings

  • 16 Plank Shoulder Taps (16 per side)

  • 32 Lateral Hops Over a Line

• Strength:

  • In 15 minutes, 6 rounds

    • Bodyweight Only

      • 6 Single Leg Glute Bridges with 5-second descent (6 per side)

      • 6 Push-ups + Mountain Climber Left + Right

    • DB Only

      • 8 Double DB Sumo Deadlifts 

      • 6 Single DB Half-Kneeling Strict Press (6 per side)

    • Full Equipment

      • 8 Single KB Sumo Deadlifts (Ascend in weight)

      • 6 Half-Kneeling Landmine Press (6 per side)

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

• Metcon:

  • 4RFT (Four Rounds for Time)

    • Bodyweight Only

      • 50’ Bear Crawl

      • 10 Hollow Rocks

      • 30 Reverse Jackknives (15 per side)

      • 10 Half Burpees

    • DB Only

      • 50’ Double DB Front Rack Walking Lunges

      • 10 Hollow Rocks

      • 30 Reverse Jackknives (15 per side)

      • 10 Burpees

    • Full Equipment

      • 50’ Double DB Overhead Walking Lunges

      • 10 Hollow Rocks

      • 30 Reverse Jackknives (15 per side)

      • 10 Strict Burpees (Over DBs)

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

• Recovery

  • Foam Roller Smash Lats - 2 min. per side

  • Foam Roll Calves - 1 min. per side

  • Child’s Pose with Thread the Needle - 2 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

  • Up-Dog / Down-Dog

  • PVC Leg Swings

  • Unweighted Windmills

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

  • 10 Jumping Squats (sub w. 20 Air Squats)

  • 5 Half Burpees

  • 20 Mountain Climbers (Left + Right = 1)

  • :30 Jump Rope Single Unders

• Capacity:

  • AMRAP26 (As Many Rounds and Reps as Possible in 26 Minutes)

    • Bodyweight Only

      • 200 Jump Rope Single Unders (sub w. 400m run)

      • 1:00 Wall Sit

      • :30 Inverted Plank Hold

      • 9-12 Box or Chair Dips

      • 100’ Crab Walk

    • DB Only

      • 200 Jump Rope Double Unders (sub w. 500m Run)

      • 20 Single DB Hang Power Cleans (10 per side, do NOT alternate)

      • 5 Single DB Windmills (5 per side)

      • 12-15 Box or Chair Dips

      • :30 Handstand Hold Against Wall

    • Full Equipment

      • 300 Jump Rope Double Unders (sub w. 600m Run)

      • 20 Lighter Barbell Power Cleans

      • 2 KB Turkish Get-ups (2 per side)

      • 6-9 Ring Dips

      • 5 Wall Walks

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

• Recovery

  • Orb Roll Glutes - 2 min. per side

  • Frog Stretch - 1 min.

  • PVC Chest Opener - 1.5 min per side

  • Lax Ball Smash Bottom of Foot - 1.5 min. per foot

Day 5

• Mobility / Range of Motion Development

  • PVC Figure 8s

  • Scorpions

  • Deep Squat + Arm Rotation

  • Reverse Snow Angels

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

  • 16 Jumping Jacks

  • 12 Plank Shoulder Taps (12 per side)

  • 8 Bootstrappers

  • 4 Inchworms + Push-up

• Strength:

  • 10 Sets in 15 Minutes (one set every :90)

    • Bodyweight Only

      • 8-10 “Challenging for you” Push-ups (Incline Push-ups / Conventional Push-ups / Hand Release Push-ups)

    • DB Only

      • 12 Double DB Alternating Bench Press (6 per side)

    • Full Equipment

      • Barbell Bench Press in the following rep scheme:

        • 12-12-10-10-8-8-6-6-4-4

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

• Metcon

  • AMRAP14 (As Many Rounds and Reps as Possible in 14 Minutes)

    • Bodyweight Only

      • 50 Plank Jacks

      • 100’ Broad Jumps (or sub w. 100 Lateral Jumps Over a Line - 50 per side)

      • 40 Jumping Jacks

      • 100’ Reverse Walking

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

      • 100’ Walking Lunge Steps

      • 20 Plank-ups (Left + Right = 1)

      • 100’ Reverse Bear Crawl

    • DB Only

      • 100 Lateral Jumps over DBs - 50 per side

      • 15 Pull-ups (sub w. Jumping or Banded)

      • 200’ Single DB Goblet Walking Lunges

      • 30 Single DB Push Press (15 per side)

      • 200’ Single DB Overhead Carry (switch halfway)

      • 30 Scissor Kicks (Left + Right = 1)

    • Full Equipment

      • 100 Lateral Jumps over a KB - 50 per side

      • 20 Pull-ups (sub w. Jumping or Chest-to-Bar)

      • 200’ Double KB Suitcase Walking Lunges

      • 20 Plate G2OH right into…

      • 1:00 Plate Overhead Static Hold

      • 20 Scissor Kick w. weight overhead (Left + Right = 1)

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

• Recovery

  • Banded Cross Body Stretch - 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

  • Samson Stretch

  • Hamstring Stretch (aka half splits)

  • Static Crab Hold

• 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

  • For time, capped at 30 minutes (Break-up however you want)

    • Bodyweight Only

      • 100 Hollow Rocks (Forward and Back = 1)

      • 200 Side-to-Side Lunges (Left + Right = 2)

      • 100 Sit-ups

      • 400 Air Squats

      • 100 Tuck-ups

      • 600 Jump Rope Single Unders

    • DB Only

      • 100 Hollow Rocks (Forward and Back = 1)

      • 80 Alt. Single DB Snatches (40 per side)

      • 100 Sit-ups

      • 200 Single DB Offset Front Squats (100 per side)

      • 100 Jackknives (Left + Right = 2)

      • 80 Double DB Renegade Rows (Left + Right = 1)

    • Full Equipment

      • 100 Hollow Rocks (Forward and Back = 1)

      • 80 Light-to-Medium Barbell Power Snatches

      • 100 Sit-ups (option to sub w. Slamball Sit-ups)

      • 200 Wall Ball Shots (9’ / 10’) (<10 / 14 / 20+)

      • 100 Toes to Bar

      • 80 Double DB Renegade Rows (Left + Right = 1)

  • 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!