Hi all,

Welcome to Week 11 of this Summer Strength Cycle! Time under tension (TUT) is front-and-center this week. You’ll see new patterns (1¼ squats, stationary marches, Turkish Get-Up variants, etc.) while we still touch on all pillars: squat/lunge, hinge, horizontal & vertical push/pull, Zone 2 engine and Zone 5 punch.

Let’s get it!

Day 1 

• Mobility / Range of Motion Development

  • Adductor Rockbacks

  • Reverse Snow Angels

  • 90-90 Shinbox

  • Passive Deep Squat Hold

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

  • 4 Inchworm Press-ups

  • 6 Samson Stretch (3 per leg)

  • 8 PVC Good Mornings

  • 10 Scapular Push-ups

• Strength:

  • E2MOM14 (Every 2 Minutes on the Minute for 14 Minutes)

    • Bodyweight Only

      • 10 Mini Band Tempo Air Squats (3-second descent)

    • DB Only

      • 6 Single DB Goblet 1 ¼ Squats

    • Full Equipment

      • Tempo Barbell Front Squats in the following rep scheme (4-second descent)

        • 6-6-5-5-4-4-3

  • 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

      • 20 Mountain Climbers (Left + Right = 1)

      • 50’ Bear Crawl

      • 20 Tuck-ups

    • DB Only

      • 12 Unweighted Reverse Lunges (6 per side)

      • 50’ Single DB Overhead Carry (switch halfway)

      • 12 Double DB Front Rack Stationary March (12 per leg)

    • Full Equipment

      • 12 Single DB Squat Cleans (6 per side)

      • 12 Plate Ground-to-Overhead

      • 12 Double KB Front Rack Stationary March (12 per leg)

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

• Recovery

  • Foam Roll Adductors - 1.5 min. per side

  • Child’s Pose with Lat Stretch - 1.5 min. per side

  • Pigeon Stretch - 2.5 min. per side

Day 2

• Mobility / Range of Motion Development

  • Up-Dog / Down-Dog

  • Wrist Circles

  • Unweighted Windmills

  • Boot Strappers

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

  • 6 Good Mornings

  • 12 Hollow Rocks

  • 18 Lateral Hops (18 per direction)

  • 12 Air Squats

  • 6 Double Leg Glute Bridges

• Strength:

  • In 15 minutes, 5 rounds

    • Bodyweight Only

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

    • DB Only

      • 8 Double DB Suitcase 1 ¾ Deadlifts

    • Full Equipment

      • 8 Barbell Conventional 1 ¾ Deadlifts

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

• Metcon:

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

    • Bodyweight Only

      • Minute 1: :40 Inverted Plank Hold / :20 Rest

      • Minute 2: 20 Scissor Kicks (Left + Right = 1)

      • Minute 3: :40 Crab Walk / :20 Rest

      • Minute 4: Rest

    • DB Only

      • Minute 1: 50’ Double DB Suitcase Walking Lunges

      • Minute 2: :40 Forearm Plank Hold / :20 Rest

      • Minute 3: 100’ Single DB Overhead Carry (switch halfway)

      • Minute 4: Rest

    • Full Equipment

      • Minute 1: 100’ Sandbag Bear Hug Carry

      • Minute 2: :40 Forearm Plank Hold / :20 Rest

      • Minute 3: 100’ Double KB Mixed Grip Overhead Carry (switch halfway)

      • Minute 4: Rest

  • 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

  • Orb Roll Our Hips - 2 min. per side

  • Banded Hamstring Flossing - 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

  • PVC Leg Swings

  • PVC Kang Squats

  • Heel to Toe Rocks

  • Single DB Goblet Deep Squat Hold

  • World’s Greatest Stretch

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

  • 5 Half Burpees

  • 10 Plank Jacks

  • 15 Butt Kicks (Left + Right = 1)

  • 20 Jump Rope Single Unders

• Capacity:

  • AMRAP24 (As Many Rounds and Reps as Possible in 24 Minutes)

    • Bodyweight Only

      • :45 Static Crab Hold

      • 10 Push-ups + Mountain Climber Left + Right

      • :45 Bear Pose Hold

      • 10 Ring Rows (can sub. with Towel Rows)

      • :45 Max rep Reverse Jackknives 

      • 10 Tuck-ups

    • DB Only

      • Run 300m/400m

      • 12 Push-ups (incline or from toes are both OK)

      • 50’ Double DB Overhead Walking Lunges

      • 12 Single DB Tripod Rows (6 per arm)

      • 50’ Broad Jumps

      • 12 Renegade Rows (Left + Right = 1)

    • Full Equipment

      • Row 500m

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

      • 50’ Double KB Overhead Walking Lunges

      • 6 Strict Chin-ups

      • 50’ Broad Jumps

      • 12 KB Pull-throughs (Left + Right = 1)

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

• Recovery

  • PVC Half-kneeling Lat Stretch - 1 min. per side

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

  • Feet Elevated Figure Four Stretch - 2.5 min. per side

Day 5

• Mobility / Range of Motion Development

  • Cat/Cow

  • Tabletop Thoracic Twist

  • PVC Pass Throughs

  • Arm Swings

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

  • 16 Jumping Jacks

  • 16 Plank Shoulder Taps (16 per side)

  • 8 Banded Pull-aparts

  • 8 Bird Dogs (4 per side)

• Strength:

  • 6 sets, in 15 Minutes

    • Bodyweight Only

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

    • DB Only

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

      • 2 DB Half Turkish Get-up (2 per side)

    • Full Equipment

      • 3 Barbell Strict Press + 6 Barbell Push Press 

      • 2 DB Half Turkish Get-up (2 per side)

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

• Metcon

  • 3RFT (Three Rounds for Time)

    • Bodyweight Only

      • 30 Plank Jacks

      • :60 Leg Lifts

      • 60 Jump Rope Single Unders 

      • 30 Unweighted Forward Lunges (15 per leg)

    • DB Only

      • 30 Single DB Push Press (15 per side)

      • :60 No-arm Leg Lifts

      • 60 Jump Rope Single Unders or Jump Rope Double Unders 

      • 30 Unweighted Forward Lunges (15 per leg)

    • Full Equipment

      • 30 Alt. Single DB Hang Snatches (15 per side)

      • :60 Leg Lifts with weight overhead

      • 60 Jump Rope Double Unders 

      • 30 Unweighted Forward Lunges (15 per leg)

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

• Recovery

  • Banded Cross Body Stretch - 1 min. per side

  • Banded Lat Stretch - :30 per side

  • Lax Ball Smash Calf - 1 min. per side

  • Foam Roller Spine Overhead Extension - 3 min.

Day 6

• Mobility / Range of Motion Development

  • Deep Squat + Arm Rotation

  • Cossack Squats (Assisted or Unassisted)

  • Walking Lunge + Trunk Twist

  • Scorpions

  • Up-dog / Down-dog

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

  • 4 PVC Wide Legged Good Mornings

  • 8 PVC Thrusters

  • 8 Bootstrappers

  • 4 Inchworms + Push-up

• Capacity

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

    • Bodyweight Only

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

      • 40 Air Squats

      • 30 Tuck-ups

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

      • 10 Half Burpees

      • :30 Pike Hold

      • :30 Hollow Hold

    • DB Only

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

      • 40 Single DB Goblet Forward Lunges (20 per leg)

      • 30 V-ups

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

      • 10 Burpees (regular or strict)

      • 10 Double DB Thrusters

      • 150m Run (Sprint)

    • Full Equipment

      • 5 Wall Walks + 10 Plank Hip Taps (Left + Right = 1)

      • 40 Single DB Goblet Forward Lunges (20 per leg)

      • 30 Toes-to-Bar

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

      • 10 Burpee Box Jumps

      • 10 Barbell Thrusters

      • 12/15 cal Echo Bike Sprint

  • 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.

  • Couch Stretch - 2 min. per side

  • Child’s Pose with Thread the Needle - 2 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!