Hi all,

Thanks for your patience this week.

First - some news. We moved back to the Midwest this past weekend (hence the delay in getting this programming out to you all). I’ll be bouncing between Madison, WI and Minneapolis, MN for the next 6-ish months - so don’t be a stranger and reach out if you’re in one of those two areas!

Next, we’re starting a new 13-week cycle! This Fall cycle’s focus is building STRENGTH across our major movement patterns — hinge (deadlifts/swings/etc.), press (overhead/bench/etc.), and lower-body push (squats/lunges/etc.) — while still keeping our other fitness “pillars” in play: horizontal & vertical pull, Zone 2 engine, Zone 5 punch, core bracing, and gait/carries.

For Week 1 - we’re going to establish conservative baselines, nail positioning with quality, and start a pattern of two hypertrophy exposures per week.

Welcome to the first week of the Fall Strength Cycle!

Let’s get it!

Day 1 

• Mobility / Range of Motion Development

  • 90 / 90 Shinboxes

  • Samson Stretch

  • Banded Ankle Distraction

  • Tabletop Thoracic Twists

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

  • 10 Hollow Rocks

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

  • 10 Lateral Hops (10 per direction)

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

  • 5 Inchworms + Push-up 

• Strength:

  • E2MOM12 (Every 2 Minutes on the Minute for 12 Minutes)

    • Bodyweight Only

      • 8 Tempo Unweighted Bulgarian Split Squats (8 per leg) (5-second hold at bottom)

    • DB Only

      • 6 Tempo Double DB Front Squats (3-second descent)

    • Full Equipment

      • Barbell Back Squats in the following rep scheme…

        • 18-15-12-9-6-3

  • Log the heaviest successful weight completed for an entire unbroken set (of six for Double DB Front Squats, or heaviest set of three for Barbell Back Squats).

• Metcon:

  • 3RFT (Three rounds for time, 10 minute cap)

    • Bodyweight Only

      • 20 Unweighted Reverse Lunges (10 per side)

      • 8 Burpees (half or full)

      • :30 Forearm Plank Hold

    • DB Only

      • 12 Double DB Front Rack Reverse Lunges (6 per side)

      • 10 Burpees over a DB

      • :45 Forearm Plank Hold

    • Full Equipment

      • 12 Barbell Front Rack Reverse Lunges (6 per side)

      • 10 Strict Burpees

      • 1:00 Forearm Plank Hold

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

• Recovery

  • Foam Roll Quads and IT Band - 1 min. per side

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

  • Door Frame Chest Opener - 1 min. per side

Day 2

• Mobility / Range of Motion Development

  • Sleeper Stretch

  • Reverse Snow Angels

  • Wrist Circles

  • Thread the Needle

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

  • 9 Banded Pull-aparts

  • 9 Is / Ts / Ys (3 per position)

  • 10 Scapular Push-ups

  • 10 Dead Bugs (5 per side)

• Strength (Hypertrophy):

  • In 20 minutes, 4 rounds

    • Bodyweight Only

      • 12-15 Push-ups (incline / from toes / hand release)

      • 12-15 Ring Rows (sub with towel rows)

      • 12-15 LIGHT, SLOW Bent Over Reverse Flies (can use your shoes)

    • DB Only

      • 12-15 Double DB Bench Press

      • 12-15 Single Arm Tripod Rows (per side)

      • 12-15 LIGHT, SLOW Bent Over Reverse Flies 

    • Full Equipment

      • 10-12 Barbell Bench Press

      • 8-10 Strict Chin-ups

      • 12-15 LIGHT, SLOW Bent Over Reverse Flies 

  • Log the heaviest successful weight completed for an entire unbroken set of the bench and the rows / chin-ups. Reverse Flies are for quality, not for weight.

• Capacity:

  • 4 Rounds for Quality (14 minute cap)

    • Bodyweight Only

      • 12 Hollow Rocks

      • 10 Banded Half Kneeling Pallof Press (10 per side)

      • 50’ Crab Walk

    • DB Only

      • 12 V-ups

      • 8 Single DB Chops (8 per side)

      • 50’ Double DB Overhead Carry 

    • Full Equipment

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

      • 8 Half Kneeling Landmine Twist (8 per side)

      • 50’ Double DB Overhead Carry 

  • Log a checkmark if you completed all work, adding weights and variations chosen in notes.

• Recovery

  • Orb Roll Pecs / Anterior Shoulder - 1.5 min. per side

  • Banded Cross Body Stretch - 1.5 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 Active Straight Leg Raise

  • Adductor Rockbacks

  • PVC Leg Swings

  • Unweighted Windmills 

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

  • 6 Wide Legged Good Mornings

  • 6 Single Leg Glute Bridges (6 per leg)

  • 6 PVC Kang Squats

  • 24 Plank Jacks

• Capacity (Hypertrophy):

  • In 30 minutes, for quality (aim for 6 rounds)

    • Bodyweight Only

      • 10 Single Leg Glute Bridges (10 per leg) (FAST ascent) (5-second descent)

      • 10-12 Weighted Good Mornings (find any odd object)

      • 1:00 Bear Pose Hold (knees hover off ground)

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

    • DB Only

      • 10 Double DB Single Leg Romanian Deadlifts (10 per leg) (FAST ascent) (5-second descent)

      • 10 Single DB Goblet Split Squats (10 per leg) (FAST ascent) (3-second descent)

      • 1:00 Double DB Overhead Static Hold

      • Run 400m

    • Full Equipment

      • 10 Barbell Single Leg Romanian Deadlifts (10 per leg) (FAST ascent) (5-second descent)

      • 10 Double DB Suitcase Split Squats (10 per leg) (FAST ascent) (3-second descent)

      • 1:00 Plate Overhead Forward Lunges

      • Row 500m

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

• Recovery

  • Foam Roll Glutes - 1 min. per side

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

  • Banded Supine Leg Extensions - 1 min. per leg

  • Banded Quad Stretch - 1.5 min. per side

Day 5

• Mobility / Range of Motion Development

  • Cat/Cow

  • Boot Strappers

  • Walking Lunge + Trunk Twist

  • Deep Squat + Arm Rotation

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

  • :20 PVC Pass Throughs

  • :20 Jumping Jacks

  • :20 Plank Shoulder Taps

  • :20 Light Double DB Strict Press (sub with Pike Hold)

• Strength:

  • In 12 Minutes, 5-6 rounds

    • Bodyweight Only

      • 50’ Bear Crawl + 50’ Reverse Bear Crawl

      • :45 Plank Hip Taps

    • DB Only

      • 10 Double DB Push Press

      • 1:00 Plank Hip Taps

    • Full Equipment

      • 10 Double DB Strict Press

      • :30 Handstand Hold (option to add shoulder taps)

  • Log a checkmark if you completed 6 rounds. Add weights and variations chosen in the notes.

• Metcon

  • 8RFT (Eight rounds for time, capped at 20 Minutes)

    • Bodyweight Only

      • 50m Shuttle Run

      • 10 Push-ups + Mountain Climber Left + Right

      • 50m Shuttle Run

      • 10 Sit-ups

    • DB Only

      • 75m Shuttle Run

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

      • 75m Shuttle Run

      • 12 Heavy Single DB Swings

    • Full Equipment

      • 100m Shuttle Run

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

      • 100m Shuttle Run

      • 12 American KB Swings

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

• Recovery

  • Calf Wall Stretch - 1 min. per side

  • Banded Lat Stretch - 1.5 min. per side

  • Shoulder Extension Sink Stretch - 2 min.

  • Box Elevated Pigeon Stretch - 2.5 min. per side

Day 6

• Mobility / Range of Motion Development

  • Up-dog / Down-dog

  • Scorpions

  • PVC Wide Legged Good Mornings

  • World’s Greatest Stretch

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

  • 10 Half Burpees

  • 15 Air Squats

  • :20 Static Crab Hold

  • 25 Jump Rope Single Unders

• Capacity

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

    • Bodyweight Only

      • 40 Scissor Kicks (Left + Right = 1)

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

      • 40 Unweighted Russian Twists (Left + Right = 1)

      • 40 Tuck-ups

      • 40 Mountain Climbers (Left + Right = 1)

      • 40 Air Squats

    • DB Only

      • 20 Double DB Power Cleans

      • 20 Double DB Push Press

      • 20 DB Russian Twists (Left + Right = 1)

      • 20 Heavy Double DB Suitcase Deadlifts

      • 20 Single DB Sumo Deadlift High Pulls

      • 20 Double DB Thrusters

    • Full Equipment

      • 20 Barbell Power Cleans

      • 20 Barbell Push Jerk 

      • 20 Half Kneeling Rotational Ball Slams (10 per side)

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

      • 20 Row Cals

      • 20 Single DB Thrusters (10 per arm)

  • 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

  • Child’s Pose with Lat Stretch - 2.5 min. per side

  • Orb Roll VMO - 1 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!