Hi all,

Welcome to Week Two of our Fall cycle! Reminder, our focus this cycle 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” fresh in our minds and trained in our bodies.

For Week 2 we’re going to continue to establish baselines and ALSO continue our pattern of two hypertrophy exposures per week.

Let’s get it!

Day 1 

• Mobility / Range of Motion Development

  • Adductor Rockbacks

  • Foam Roller Overhead Extensions

  • Weighted Deep Squat Hold

  • Boot Strappers

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

  • 5 Wide Legged Good Mornings

  • 10 Hollow Rocks

  • 15 Lateral Hops (15 per direction)

  • 20 Forward Lunge Steps (10 per side)

  • 25 Mountain Climbers (Left + Right = 1)

• Strength (Hypertrophy):

  • E:90OM18 (Every 90-seconds on the Minute for 18 Minutes)

    • Bodyweight Only

      • 12-15 Weighted Good Mornings (3-second descent) (find any odd object)

      • 30 Jumping Lunges (15 per side) (sub with 30 Unweighted Reverse Lunges)

      • :45 Static Crab Pose Hold + :45 Rest

    • DB Only

      • 12 Double DB Sumo Deadlifts

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

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

    • Full Equipment

      • 16 Heavy KB Sumo Deadlifts

      • 16 Barbell Front Rack Reverse Lunges (8 per side)

      • 16 Push-ups (from toes / hand release / deficit)

  • Log the heaviest combined weight completed for an entire, unbroken set OF BOTH THE SUMO DEADLIFT AND LUNGE WEIGHT as one total number.

• Metcon (Shake-out Day):

  • AMRAP12 (As Many Rounds and Reps as Possible in 12 Minutes)

    • Bodyweight Only

      • 200m Light Jog

      • 50’ Bear Crawl

      • 50’ Reverse Bear Crawl

    • DB Only

      • 200m Light Jog

      • 100’ Light Double DB Farmer’s Carry

    • Full Equipment

      • 200m Light Jog

      • 100’ Light Double DB Farmer’s Carry

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

• Recovery

  • Orb Roll Hamstrings - 1 min. per side

  • Banded Supine Leg Extensions - 1.5 min. per side

  • Wide Legged Seated Forward Fold - 5 min.

Day 2

• Mobility / Range of Motion Development

  • Sleeper Stretch

  • Reverse Snow Angels

  • Wrist Circles

  • Tabletop Thoracic Twists

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

  • 10 Tabletop Scapular Pull-aparts (Left + Right = 1)

  • 5 Push-up + Scapular Push-up (aka “Push-up Plus”)

  • 5 Bird Dogs (5 per side)

  • 40 Jump Rope Single Unders

• Strength:

  • In 20 minutes, 4-5 rounds

    • Bodyweight Only

      • 8 Ring Rows (sub with towel rows)

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

      • 8 Half Kneeling Banded Row (8 per side)

      • :20 Hollow Hold

    • DB Only

      • 8 Double DB Floor Press + Leg Lift (option to sub with Foam Roller for floor press and do leg lifts after)

      • :45 Double DB Overhead Static Hold

      • 24 Double DB Gorilla Rows (12 per side)

      • :25 Hollow Hold

    • Full Equipment

      • 8 Barbell Bench Press

      • 1:00 Double DB Overhead Static Hold

      • 8 Strict Chin-ups

      • :30 Hollow Hold

  • Log the heaviest successful weight completed for an entire unbroken set of the bench or floor press.

• Metcon:

  • 3RFT (3 Rounds for Time, 10 minute cap)

    • Bodyweight Only

      • 10 Burpees (half or full)

      • 20 Air Squats

      • 30 Jump Rope Single Unders

      • 40 Plank Shoulder Taps (40 per side)

    • DB Only

      • 15 Burpees (half or full)

      • 15 Air Squats

      • 45 Jump Rope Single Unders or Double Unders

      • 15 Plank Ups (Left + Right = 1)

    • Full Equipment

      • 16 Single DB Hang Power Snatch (8 per side)

      • 16 Wall Ball Shots

      • 60 Jump Rope Single Unders or Double Unders

      • 16 Plank Ups (Left + Right = 1)

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

• Recovery

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

  • Child’s Pose with Lat Stretch - 2 min. per side

  • PVC Chest Opener - 1.5 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

  • 90 / 90 Shinboxes (assisted or unassisted)

  • Heel to Toe Rocks

  • Banded Ankle Distraction

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

  • 4 Cossack Squats (Assisted or Unassisted) (4 per direction)

  • 12 Single DB Goblet Squats (or 24 Air Squats)

  • 4 Samson Stretch (4 per side)

  • 24 Plank Jacks

• Strength:

  • In 15 minutes, aim for 5-6 rounds

    • Bodyweight Only

      • 6 Tempo Unweighted Bulgarian Split Squats (6 per leg) (3-second hold at bottom)

    • DB Only

      • 6 Single DB Goblet Bulgarian Split Squats (6 per leg) (FAST ascent) (3-second descent)

    • Full Equipment

      • 6 Double DB Suitcase Bulgarian Split Squats (6 per leg) (FAST ascent) (3-second descent)

  • Log weight of heaviest successful set of unbroken Split Squats at tempo.

• Metcon

  • One round for time

    • Bodyweight Only

      • 1600m Run (option to scale down to 800m)

    • DB Only

      • 1600m Run (option to scale down to 1200m)

    • Full Equipment

      • 15 Box Jumps

      • 800m Run

      • 15 Box Jumps

• Recovery

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

  • Foam Roll Glutes - 1 min. per side

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

  • Assisted Pigeon Stretch - 1.5 min. per side

Day 5

• Mobility / Range of Motion Development

  • Up-dog / Down-dog

  • Scorpions

  • Cat/Cow

  • Deep Squat + Arm Rotation

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

  • 10 PVC Kang Squats

  • 5 Inchworms + Push-up 

  • 5 Unweighted Windmills (5 per side)

  • :30 Jumping Jacks

• Strength (Hypertrophy):

  • In 30 Minutes, 5-6 rounds

    • Bodyweight Only

      • :30 Pike Hold

      • 10 Dead Bugs (1-sec. hold at both ends) (10 per side)

      • :45 Forearm Plank Hold

      • 10 Single Leg Glute Bridges (10 per leg) (FAST ascent) (3-second descent)

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

    • DB Only

      • 20 Single DB Z-Press (10 per arm) right into…

        • 6 Double DB Push Press (standing)

      • 1:00 Plank Hip Taps

      • 20 Tempo Starfish (1-sec. hold at both ends) (10 per side)

      • :45 Wall Sit (option to add weight)

      • 20 Single DB Single Leg Romanian Deadlifts (10 per leg) (FAST ascent) (3-second descent)

    • Full Equipment

      • 10-12 Double DB Z Press right into…

        • :30 Handstand Hold

      • 1:00 Plate Overhead Forward Lunges

      • 20 Tempo Starfish (1-sec. hold at both ends) (10 per side)

      • 1:00 Wall Sit (option to add weight)

      • 20 Barbell Single Leg Romanian Deadlifts (10 per leg) (FAST ascent) (3-second descent)

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

• Recovery

  • Banded Lat Stretch - 1.5 min. per side

  • Banded Cross Body Stretch - 1.5 min. per side

  • Child’s Pose with Thread the Needle - 1 min. per side

  • Feet Elevated Figure Four Stretch - 1 min. per side

Day 6

• Mobility / Range of Motion Development

  • Banded Active Straight Leg Raise

  • Thread the Needle

  • PVC Wide Legged Good Mornings

  • World’s Greatest Stretch

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

  • :20 PVC Pass Throughs

  • :20 Half Burpees

  • :20 Air Squats

  • :20 Walking Lunge + Trunk Twist

• Metcon

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

    • *CALLOUT: Every five minutes, starting at 0:00, stop and do the “Distance Section” one time through. Otherwise, keep cycling through and accruing as many rounds and reps as you can of the other movements

    • Bodyweight Only

      • 15 Scissor Kicks (Left + Right = 1)

      • 15 Mountain Climbers (Left + Right = 1)

      • 15 Tuck-ups

      • 15 Plank Jacks 

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

      • Distance Section:

        • 50’ Crab Walk

        • 50’ Bear Crawl

        • 50’ Unweighted Walking Lunge Steps

    • DB Only

      • 10 Single DB Squat Cleans (5 per arm)

      • 10 Double DB Push Press

      • 10 V-ups

      • 10 Single DB Swings

      • 10 Jackknives (Left + Right = 1)

      • Distance Section:

        • 50’ Double DB Overhead Carry 

        • 50’ Double DB Front Rack Carry

        • 50’ Unweighted Walking Lunge Steps

    • Full Equipment

      • 10 Barbell Squat Cleans

      • 10 Barbell Push Jerk 

      • 10 Toes-to-Bar

      • 10 Russian KB Swings

      • 10 Jackknives (Left + Right = 1)

      • Distance Section:

        • 50’ Double KB Overhead Carry

        • 50’ Double KB Front Rack Carry

        • 50’ Unweighted Walking Lunge Steps

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

• Recovery

  • Pigeon Stretch - 1.5 min. per side

  • Banded Quad Stretch - 1.5 min. per side

  • Door Frame Chest Opener - 1 min. per side

  • Calf Wall Stretch - 1 min. per side

  • Extra Credit: Legs Up The Wall (Wide Legged) - 5 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!