Hi all,

Welcome to the THIRTEENTH AND FINAL Week of this Summer Strength Cycle! We’re wrapping up our core rotation, midline flexion/extension, and time-under-tension focus this week before we transition into a new focus (starting on Labor Day) for the Fall!

Looking ahead: our Fall cycle will emphasize strength development in the main functional movement patterns (hinge / press / lower-body push), with at least two hypertrophy sessions added in each week.

But first, let’s hit the last week of the Summer Strength Cycle strong.

Let’s get it!

Day 1 

• Mobility / Range of Motion Development

  • Scorpions

  • Up-dog / Down-dog

  • Weighted Deep Squat Hold

  • Tabletop Thoracic Twists

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

  • 10 Hollow Rocks

  • 10 PVC Kang Squats

  • 10 Scapular Push-ups

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

• Strength:

  • In 16 Minutes, 8 sets

    • Bodyweight Only

      • 12-15 Mini Band Air Squats (sub. with 10 Standard Air Squats with 5-second descent every rep)

    • DB Only

      • 5 Single DB 1 ¼ Goblet Squats

    • Full Equipment

      • 5 Barbell 1 ¼ Front Squats

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

• Metcon:

  • AMRAP12 (As Many Rounds and Reps as Possible in 12 Minutes) CALLOUT: The rep scheme of the workout is 3 reps per movement, then 6 reps per movement, then 9 reps per movement, etc….

    • Bodyweight Only

      • Jumping Lunges (per side)

        • Sub. with Unweighted Reverse Lunges

      • Burpees (half or full)

      • Hollow Rocks

    • DB Only

      • Double DB Front Rack Reverse Lunges (per side)

      • Burpees over a DB

      • V-ups

    • Full Equipment

      • Barbell Front Rack Reverse Lunges (per side)

      • Bar Facing Burpees

      • Toes-to-Bar

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

• Recovery

  • Orb Roll VMO - 1.5 min. per side

  • Box Elevated Pigeon Stretch - 2.5 min. per side

  • Door Frame Chest Opener - 1 min. per side

Day 2

• Mobility / Range of Motion Development

  • Up-Dog + Neck Turns

  • Calf Opener on Wall

  • Windmills

  • Deep Squat + Arm Rotation

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

  • 6 Wide Legged Good Mornings

  • 6 Reverse Hip Circles (3 per side)

  • 6 Bird Dogs (3 per side)

  • :20 Jumping Jacks

  • :20 Plank Jacks

• Strength:

  • In 15 minutes, 5-6 rounds

    • Bodyweight Only

      • 6 Single Leg Glute Bridges (FAST ascent) (3-second descent) (6 per leg)

      • 12 Light, SLOW Lateral Raises (can use your shoes)

    • DB Only

      • 12 Heavy Single DB Swings

      • 12 Light, SLOW Lateral Raises

    • Full Equipment

      • 12 Heavy Russian KB Swings

      • 12 Light, SLOW Lateral Raises

  • Log the heaviest successful weight completed for an entire unbroken set of the swings. Lateral raises are for quality, not for weight.

• Capacity:

  • 3 Rounds for Time (10 minute cap)

    • Bodyweight Only

      • :45 Forearm Plank Hold

      • 20 Air Squats

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

      • 20 Sit-ups

    • DB Only

      • 1:00 Forearm Plank Hold

      • 10 Single DB Sumo Deadlift High Pulls

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

      • 50’ Double DB Overhead Carry 

    • Full Equipment

      • 1:00 Forearm Plank Hold

      • 10 Single KB Sumo Deadlift High Pulls

      • 10 Strict Burpees (or 15 Push-ups)

      • 50’ Double DB Overhead Carry 

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

• Recovery

  • Foam Roll Glutes - 1 min. per side

  • Banded Supine Leg Extensions - 1 min. per leg

  • 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

  • Adductor Rockbacks

  • Banded Ankle Distraction

  • PVC Leg Swings

  • Heel to Toe Rocks

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

  • 10 Deadbugs (5 per side)

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

  • 10 Single DB Goblet Squats (or 20 Air Squats)

  • 30 Jump Rope Single Unders

• Capacity:

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

    • Bodyweight Only

      • Run 300m (sub. with 150 Jump Rope Single Unders)

      • 10 Tuck-ups

      • :15-:20 Hollow Hold (does not have to be unbroken)

      • 100’ Bear Crawl

      • 100’ Reverse Bear Crawl

    • DB Only

      • Run 400m

      • 20 Jackknives 

      • :15-:20 Hollow Hold (shoot for unbroken)

      • 100’ Double DB Suitcase Walking Lunges

      • 100’ Single DB Overhead Carry (switch halfway)

    • Full Equipment

      • Run 400m

      • 10 Double DB Hang Power Clean and Jerks

      • 6-8 Strict Knees to Elbows or Strict Toes to Bar

      • 100’ Sandbag Walking Lunges (switch shoulders halfway)

      • 100’ Single DB Overhead Carry (switch halfway)

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

• Recovery

  • Calf Wall Stretch - 1 min. per side

  • Banded Quad Stretch - 1.5 min. per side

  • LAX Ball Smash Bottom of Foot - 1.5 min. per side

  • Banded Cross Body Stretch - 1 min. per side

Day 5

• Mobility / Range of Motion Development

  • Cat/Cow

  • Boot Strappers

  • Reverse Snow Angels

  • Walking Lunge + Trunk Twist

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

  • :20 Static Crab Hold

  • 16 Jumping Jacks

  • 16 Plank Shoulder Taps (16 per side)

  • 16 Lateral Hops (16 per direction)

  • 8 Banded Pull-aparts

• Strength:

  • In 15 Minutes, 7-8 rounds

    • Bodyweight Only

      • 6-8 Box Dips (can sub. with chair)

      • 8 LIGHT, SLOW Bent Over Reverse Flies (can use your shoes)

    • DB Only

      • 6-8 Box Dips (can sub. with chair) (Minimize leg help)

      • 8 LIGHT, SLOW Bent Over Reverse Flies 

    • Full Equipment

      • 6-8 Ring Dips (band-assisted or strict)

      • 8 LIGHT, SLOW Bent Over Reverse Flies 

  • Log a checkmark if you completed 8 rounds of 6-8 reps each. Add which variations of dips you chose in the notes.

• Metcon

  • For Time, capped at 10 Minutes (break-up the work however you want)

    • Bodyweight Only

      • 30 Push-ups + Mountain Climber Left + Right

      • 40 Alternating Unweighted Forward Lunges (40 per side)

      • 50 Unweighted Russian Twists (50 per side)

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

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

    • DB Only

      • 30 Push-ups (standard or hand release)

      • 40 Half Kneeling Single DB Strict Press (20 per arm)

      • 50 Light DB Russian Twists (50 per side)

      • 40 Double DB Push Press

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

    • Full Equipment

      • 20 Handstand Push-ups (sub. with 1:00 Pike Hold)

      • 30 Double DB Strict Press

      • 40 Half Kneeling Rotational Ball Slams (20 per side)

      • 30 Pull-ups (banded / kipping / kipping C2B)

      • 20 Echo Bike Cals

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

• Recovery

  • Banded Lat Stretch - 1.5 min. per side

  • Shoulder Extension Sink Stretch - 2 min.

  • Foam Roller Chest Opener - 5 min.

Day 6

• Mobility / Range of Motion Development

  • PVC Pass Throughs

  • PVC Wide Legged Good Mornings

  • World’s Greatest Stretch

  • Wrist Circles

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

  • 6 Inchworms + Push-up

  • 8 Unweighted Windmills (4 per side)

  • 10 Half Burpees

  • 20 Air Squats

• Capacity

  • In 30 Minutes, keep cycling through rounds - FOR QUALITY

    • Bodyweight Only

      • 20 Scissor Kicks (Left + Right = 1)

        • Right into… :40 Inverted Plank Hold

      • 40 Mountain Climbers (Left + Right = 1)

        • Right into… :40 Pike Hold

      • 40 Leg Lifts

        • Right into… :40 Bear Pose Hold

      • 20 Unweighted Walking Lunge Steps

        • Right into… :40 Static Crab Hold

    • DB Only

      • 10 Heavy Double DB Suitcase Deadlifts

        • Right into… 100’ Double DB Front Rack Carry

      • 10 Double DB Power Cleans

        • Right into… 100’ Single DB Overhead Carry (switch halfway)

      • 10 Double DB Push Press

        • Right into… :40 Handstand Hold

      • 100 Jump Rope Single Unders or Jump Rope Double Unders 

        • Right into… 100’ Double DB Front Rack Walking Lunges 

    • Full Equipment

      • 10 Heavy-ish Barbell Deadlifts

        • Right into… 100’ Double KB Front Rack Carry

      • 10 Barbell Power Cleans

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

      • 10 Barbell Push Jerk 

        • Right into… 1:00 Handstand Hold

      • 100 Jump Rope Double Unders 

        • Right into… 100’ Double KB Front Rack Walking Lunges

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

• Recovery

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

  • Pigeon Stretch - 1.5 min. per side

  • Feet Elevated Figure Four Stretch - 2.5 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!