Hi all,

Welcome to Week 10 of this Summer Strength Cycle! Rotational torque, flexion/extension strength, and long bouts of time-under-tension lead the charge this week. We’ll still hit every major movement pattern—squat/lunge, hinge, horizontal + vertical push/pull—and touch both ends of the energy-system spectrum (steady Zone 2 and high output Zone 5). Log everything so we can see your capacity snowball through this back half of the summer!

Let’s get it!

Day 1 

• Mobility / Range of Motion Development

  • Deep Squat Passive Hold

  • World’s Greatest Stretch

  • Cat/Cow

  • Tabletop Thoracic Twist

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

  • 6 PVC Kang Squats

  • 6 Inchworms + Push-up

  • 12 Hollow Rocks

  • 18 Butt Kicks (18 per leg)

• Strength:

  • In 15 Minutes, 6 sets

    • Bodyweight Only

      • 6 Unweighted Bulgarian Split Squat Iso Holds (6 per leg) (5-second hold)

    • DB Only

      • 5 Tempo Single DB Goblet Bulgarian Split Squats (5 per leg) (3-seconds down) (3-seconds up)

    • Full Equipment

      • Tempo Double DB Front Rack Bulgarian Split Squats in the following rep scheme per leg (3-seconds down) (3-seconds up)

        • 5-5-4-4-3-3

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

• Metcon:

  • AMRAP10 (As Many Rounds and Reps as Possible in 10 Minutes)

    • Bodyweight Only

      • 20 Jumping Lunges (10 per leg) (sub. with 15 Reverse Lunges per leg)

      • 8 Half Burpees

      • 20 Unweighted Russian Twists (10 per side)

    • DB Only

      • 16 Alt. Single DB Snatches (8 per arm)

      • 8 Burpees

      • 20 Single DB Russian Twists (10 per side)

    • Full Equipment

      • 12 Barbell Power Cleans (<45 / 85 / 115+)

      • 8 Lateral Burpees Over Barbell

      • 20 Med Ball Russian Twists (10 per side)

  • 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

  • Unweighted Windmills

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

  • 8 Double Leg Glute Bridges

  • 8 Good Mornings

  • 8 Plank Shoulder Taps (8 per side) + Plank Jack

  • 8 Boot Strappers

• Strength:

  • In 15 minutes, 5 rounds

    • Bodyweight Only

      • 6 Tempo Unweighted Single Leg Romanian Deadlifts with 5-second descent (6 per side)

    • DB Only

      • 6 Tempo DB Single Leg Romanian Deadlifts with 3-second descent (6 per side)

      • 12 Heavy Single DB Swings

    • Full Equipment

      • 6 Tempo Barbell Single Leg Romanian Deadlifts with 3-second descent (6 per side)

      • 12 Heavier KB American Swings

  • Log the heaviest successful weight completed for an entire unbroken set of the deadlifts as one score and the heaviest successful weight completed for an entire unbroken set of the swings as a second score.

• Metcon:

  • 3RFT (Three Rounds for Time, capped at 16 minutes)

    • Bodyweight Only

      • 20 Reverse Jackknives (10 per side)

      • 100’ Crab Walk

      • 15 Tuck-ups

      • 100’ Walking Lunge Steps

      • 10 Push-ups (from knees / incline / from toes are OK)

    • DB Only

      • 15 Jackknives (15 per side)

      • 100’ Single DB Overhead Carry (switch halfway)

      • 15 V-ups

      • 100’ Double DB Front Rack Walking Lunges

      • 15 Push-ups (from toes or hand release are both OK)

    • Full Equipment

      • 10 Single Leg Toes-to-Bar (5 per leg)

      • 100’ Double KB Mixed Grip Overhead Carry (switch halfway)

      • 20 Med Ball Sit-ups

      • 100’ Sandbag Walking Lunges (switch shoulders halfway)

      • 30 Lateral Med Ball Tosses (15 per side)

  • 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 Glutes - 2.5 min. per side

  • Frog Stretch - 1 min.

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

  • Arm Swings

  • Up-Dog / Down-Dog

  • PVC Leg Swings

  • Heel to Toe Rocks

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

  • 5 Half Burpees

  • 10 Air Squats

  • 15 High Knee Butt Kicks (15 per leg)

  • 20 Mountain Climbers (Left + Right = 1)

  • 25 Jump Rope Single Unders

• Capacity:

  • AMRAP30 (As Many Rounds and Reps as Possible in 30 Minutes)

    • Bodyweight Only

      • 400m run

      • :45 Wall Sit

      • 10 Push-ups + Mountain Climber Left + Right

      • :45 Bear Pose Hold

      • 9-12 Ring Rows (can sub. with Towel Rows)

      • :45 Max rep Hollow Rocks

    • DB Only

      • 600m run

      • 1:00 Wall Sit

      • 10 Offset Single DB Push-ups (5 per side)

      • 1:00 Double DB Overhead Static Hold

      • 6-9 Banded Pull-ups or Strict Pull-ups

      • 1:00 Max rep Hollow Rocks

    • Full Equipment

      • 800m run

      • 1:00 Weighted Wall Sit

      • 10 Deficit Push-ups

      • 1:00 Handstand Hold (option to add Marches)

      • 6-9 Strict Pull-ups

      • 1:00 Max rep Hollow Rocks

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

• Recovery

  • PVC Chest Opener - 3 min

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

  • Orb Roll Hip Flexor - 1.5 min. per side

Day 5

• Mobility / Range of Motion Development

  • PVC Figure 8s

  • Reverse Snow Angels

  • Walking Lunge + Trunk Twist

  • Scorpions

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

  • 16 Jumping Jacks

  • 16 Plank Shoulder Taps (16 per side)

  • 8 Bootstrappers

  • 8 Scapular Push-ups

• Strength:

  • 8 Sets in 12 Minutes (one set every :90)

    • Bodyweight Only

      • 5 Tempo Bird Dogs (5 per side) (3-seconds out) (3-seconds in)

    • DB Only

      • 12 Double DB Piston Press (6 per side)

    • Full Equipment

      • Barbell Power Clean + Jerk in the following rep scheme:

        • 8-8-6-6-4-4-2-2

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

• Metcon

  • EMOM16 (Every Minute on the Minute for 16 Minutes)

    • Bodyweight Only

      • Minute 1: 40-second AMRAP Plank Jacks

      • Minute 2: 40-second AMRAP Jump Rope Single Unders 

      • Minute 3: 40-second AMRAP Burpee Broad Jumps (OK to sub. in Half Burpees)

      • Minute 4: 40-second Pike Hold (not scored)

    • DB Only

      • Minute 1: 40-second AMRAP Double DB Push Press

      • Minute 2: 40-second AMRAP Jump Rope Single Unders or Jump Rope Double Unders 

      • Minute 3: 40-second AMRAP Burpee Broad Jumps (OK to sub. in Half Burpees)

      • Minute 4: 40-second Scissor Kicks (not scored)

    • Full Equipment

      • Minute 1: 40-second AMRAP Hand-to-Hand KB Russian Swings (Left + Right = 2)

      • Minute 2: 40-second AMRAP Jump Rope Double Unders 

      • Minute 3: 40-second AMRAP Burpee Broad Jumps

      • Minute 4: 40-second Unbroken Scissor Kicks (not scored)

  • Log TOTAL number of reps completed in the three scored minutes across all rounds as one total score, adding weights and variations chosen in the notes. Optionally, add individual minute scores in notes.

• Recovery

  • Banded Cross Body Stretch - 1 min. per side

  • Banded Lat Stretch - :30 per side

  • Lax Ball Smash Calf - 1 min. per side

  • Lax Ball Smash T-spine - 2.5 min. per side

Day 6

• Mobility / Range of Motion Development

  • Deep Squat + Arm Rotation

  • Samson Stretch

  • Hamstring Stretch (aka half splits)

  • Static Crab Hold for :30 seconds

  • Banded Ankle Distraction

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

  • 4 Up-dog / Down-dog (2 per position)

  • 4 Inchworms + Push-up

  • 8 PVC Thrusters

  • 8 PVC Wide Legged Good Mornings

• Capacity

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

    • Bodyweight Only

      • 25 Tuck-ups

      • 50 Air Squats

      • 75’ Reverse Bear Crawl

      • 100 Lateral Jumps Over a Line (50 per side)

      • 75’ Crab Walk

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

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

    • DB Only

      • 25 V-ups

      • 50 Alt. Single DB Hang Snatches (25 per side)

      • 75’ Double DB Farmer’s Carry

      • 100 Lateral Jumps over DBs (50 per side)

      • 75 Mountain Climbers (Left + Right = 1)

      • 50 Single DB Goblet Forward Lunges (25 per leg)

      • 25 Jackknives (Left + Right = 1)

    • Full Equipment

      • 25 Toes-to-Bar

      • 50 Plate G2OH

      • 75 Lighter KB Russian Swings

      • 100’ Single DB Overhead Carry (switch halfway)

      • 75 Unweighted Walking Lunge Steps (not per leg)

      • 50 Scissor Kicks (Left + Right = 1)

      • 25 Ball Slams

  • 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.

  • Child’s Pose - 3 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!