Hi all,

Welcome to Week 12 of this Summer Strength Cycle! We’re keeping core rotation, midline flexion/extension, and time-under-tension front-and-center again this week, while still touching all pillars: squat/lunge, hinge, horizontal & vertical push/pull, plus Zone 2 and Zone 5 conditioning. This week also brings new Mobility/ROM, fresh 5-minute warm-ups, and revised recoveries each day.

Let’s get it!

Day 1 

• Mobility / Range of Motion Development

  • Scorpions

  • Up-dog / Down-dog

  • 90-90 Shinbox

  • Passive Deep Squat Hold

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

  • 20 Lateral Hops (20 per direction)

  • 15 Air Squats

  • 10 Scapular Push-ups

  • 5 Cossack Squats (Assisted or Unassisted) (5 per direction)

• Strength:

  • E2MOM16 (Every 2 Minutes on the Minute for 16 Minutes)

    • Bodyweight Only

      • 6 Cyclist Air Squats (10-second hold at bottom)

    • DB Only

      • 3 Tempo Single DB Goblet Split Squats (3-second descent) (3-second ascent) (3 per side)

    • Full Equipment

      • 5 Paused Barbell Front Squats (4-second hold at bottom)

  • 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

      • 16 Alternating Unweighted Reverse Lunges (8 per side)

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

      • 20 Sit-ups

    • DB Only

      • 16 Double DB Front Rack Reverse Lunges (8 per side)

      • 12 Push-ups (incline / from toes / hand release)

      • 50’ Double DB Farmer’s Carry 

    • Full Equipment

      • 16 Barbell Front Rack Reverse Lunges

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

      • 50’ 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 - 1.5 min. per side

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

  • Wall Chest Opener - 1 min. per side

Day 2

• Mobility / Range of Motion Development

  • Up-Dog / Down-Dog

  • Calf Opener on Wall

  • PVC Kang Squats

  • Reverse Snow Angels

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

  • 6 Good Mornings

  • 12 Double Leg Glute Bridges

  • 6 Bird Dogs (3 per side)

  • 12 Hollow Rocks

• Strength:

  • In 18 minutes, 6 rounds

    • Bodyweight Only

      • 6 Unweighted Single Leg Romanian Deadlifts (3-second descent) (6 per leg)

      • :35 Pike Hold or Handstand Hold (against wall)

    • DB Only

      • 6 Single DB Single Leg Romanian Deadlifts (3-second descent) (6 per leg)

      • 6 Half Kneeling Single DB Strict Press (6 per arm)

    • Full Equipment

      • 6 Barbell Snatch Width Grip Deadlift (ascend in weight)

      • 6 Double DB Z-Press (aka Seated Strict Press)

  • Log the heaviest successful weight completed for an entire unbroken set of the deadlifts. Log as a separate score the heaviest successful weight completed for an entire unbroken set of the presses.

• Capacity:

  • 5 Rounds for Quality (15 minute cap)

    • Bodyweight Only

      • 50’ Bear Crawl

      • 50’ Crab Walk

      • :40 Bear Pose Hold

      • :40 Inverted Plank Hold

      • *Rest as needed throughout

    • DB Only

      • 50’ Double DB Suitcase Walking Lunges

      • 100’ Double DB Front Rack Carry

      • 200’ Single DB Overhead Carry (switch every 50’)

      • *Rest as needed throughout

    • Full Equipment

      • 50’ Double KB Suitcase Walking Lunges

      • 100’ Double KB Front Rack Carry

      • 200’ Double KB Mixed Grip Overhead Carry (switch every 50’)

      • *Rest as needed throughout

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

• Recovery

  • LAX Ball Smash Lumbar (Feet Elevated) - 1 min. per side

  • Banded Supine Leg Extensions - 1 min. per leg

  • Banded Supine Adductor Stretch - 1 min. per leg

  • Banded Supine Straight Leg Cross Body Stretch - 1 min. per leg

  • Shoulder Extension Sink Stretch - 2 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

  • Adductor Rockbacks

  • PVC Leg Swings

  • Walking Lunge + Trunk Twist

  • Heel to Toe Rocks

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

  • 5 Tabletop Thoracic Twists (5 per side)

  • 5 Deadbugs (5 per side)

  • 20 Plank Jacks

  • 20 Jump Rope Single Unders

• Capacity:

  • AMRAP28 (As Many Rounds and Reps as Possible in 28 Minutes)

    • Bodyweight Only

      • Run 300m/400m

      • 5 Hollow Hold to Superman (One full cycle from hollow to superman back to hollow = 1 rep)

      • 10 Tuck-ups

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

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

      • 50’ Unweighted Walking Lunges

    • DB Only

      • Run 500m/600m

      • 5 Hollow Hold to Superman (One full cycle from hollow to superman back to hollow = 1 rep)

      • 15 Burpees (regular or strict)

      • 25 V-ups

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

      • 50’ Single DB Overhead Carry (switch halfway)

    • Full Equipment

      • Run 800m

      • 5 Hollow Hold to Superman (One full cycle from hollow to superman back to hollow = 1 rep)

      • 15 Strict Burpees (or 25 Push-ups)

      • 25 Toes-to-Bar

      • 15 Light Barbell Power Snatches

      • 50’ Single DB Overhead Carry (switch halfway)

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

• Recovery

  • Foam Roll Calves - 1.5 min. per side

  • Foot Elevated Runner’s Lunge - 2 min. per side

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

Day 5

• Mobility / Range of Motion Development

  • Cat/Cow

  • Boot Strappers

  • Foam Roll Upper Back

  • PVC Chest Opener

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

  • 16 Jumping Jacks

  • 16 Plank Shoulder Taps (16 per side)

  • 8 Banded Pull-aparts

  • 6 Single Leg Glute Bridges (6 per side)

• Strength:

  • 6 sets, in 12 Minutes

    • Bodyweight Only

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

    • DB Only

      • 6-8 Banded Pull-ups or Pull-up Negatives (aka Eccentrics)

        • (sub. with 12 Single DB Tripod Rows (6 per arm))

    • Full Equipment

      • 1 Snatch Width Grip Deadlift High Pull + 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat (ascend in weight throughout)

  • 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 AMRAP Push-ups + Mountain Climber Left + Right

      • Minute 2: :40 AMRAP Jump Rope Single Unders 

      • Minute 3: :40 AMRAP Unweighted Russian Twists

      • Minute 4: :40 AMRAP Jump Rope Single Unders 

    • DB Only

      • Minute 1: :40 AMRAP Double DB Push Press

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

      • Minute 3: :40 AMRAP Jackknives

      • Minute 4: :40 AMRAP Jump Rope Single Unders or Jump Rope Double Unders 

    • Full Equipment

      • Minute 1: :40 AMRAP Alt. Single KB Push Press 

      • Minute 2: :40 AMRAP Echo Bike Cals

      • Minute 3: :40 AMRAP Strict Chin-ups

      • Minute 4: :40 AMRAP Echo Bike Cals

  • 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 Roll Adductors - 1.5 min. per side

Day 6

• Mobility / Range of Motion Development

  • PVC Pass Throughs

  • Arm Swings

  • World’s Greatest Stretch

  • Wrist Circles

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

  • 5 Inchworms + Push-up

  • 10 PVC Wide Legged Good Mornings

  • 15 Plank-ups (Left + Right = 1)

  • 20 PVC Thrusters (add weight if have DB / barbell)

• Capacity

  • For Time (Capped at 30 Minutes)

    • Bodyweight Only

      • Buy-in: 400m/600m Run (can sub. with 36 Full or Half Burpees), then…

      • Ten Rounds of…

        • 20 Scissor Kicks (Left + Right = 1)

        • 40 Mountain Climbers (Left + Right = 1)

        • :20 Pike Hold

        • :20 Hollow Hold

        • :20 Leg Lifts

      • Cash-out: 400m/600m Run (can sub. with 36 Full or Half Burpees)

    • DB Only

      • Buy-in: 600m/800m Run (can sub. with 45 Burpees (regular or strict))

      • Ten Rounds of…

        • 9 Double DB Suitcase Deadlifts

        • 6 Double DB Power Cleans

        • 3 Double DB Push Press

        • 20 Jump Rope Single Unders or Jump Rope Double Unders 

      • Cash-out: 600m/800m Run (can sub. with 45 Burpees (regular or strict))

    • Full Equipment

      • Buy-in: 800m/1000m Row (can sub. with 800m/1000m Run)

      • Ten Rounds of…

        • 9 Barbell Deadlifts (<45 / 85 / 115)

        • 6 Barbell Power Cleans (<45 / 85 / 115)

        • 3 Barbell Push Jerk (<45 / 85 / 115)

        • 20 Jump Rope Double Unders 

      • Cash-out: 800m/1000m Row (can sub. with 800m/1000m Run)

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

• Recovery

  • Legs Up The Wall (Wide Legged) - 2 min.

  • Pigeon Stretch - 1.5 min. per side

  • Child’s Pose with Thread the Needle - 2 min. per side

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

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!