Hi all,

Welcome to Week Three 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.

Here’s to hoping the fall weather starts to kick in pretty soon here - then it will really feel like prime outdoors-workout-season!

Let’s get it!

Day 1 

• Mobility / Range of Motion Development

  • DB Weighted Good Mornings

  • Scorpions

  • Deep Runner’s Lunge

  • Adductor Rockbacks

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

  • 5 Wide Legged Good Mornings

  • 5 Inchworms + Push-up 

  • 5 Double Leg Glute Bridges

  • 5 Scapular Push-up 

  • 20 Plank Jacks

• Strength (Hypertrophy):

  • E3MOM15 (Every 3:00 for 5 Rounds)

    • Bodyweight Only

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

      • 6-9 Box Dips (sub. with a chair if no boxes)

    • DB Only

      • 10 Double DB Suitcase Deadlifts right into…

        • 5 Double DB Straight Leg Deadlifts (at 25% of the first weight)

      • 6-9 Toe-Assisted Box Dips (minimize assist from legs)

    • Full Equipment

      • 10 Barbell Conventional Deadlifts right into…

        • 5 Double DB Straight Leg Deadlifts (at 25% of the first weight)

      • 6-9 Strict Ring Dips (sub. with band-assisted ring dips)

  • Log the heaviest weight completed for an entire, unbroken set of the conventional / suitcase deadlifts.

• Metcon:

  • AMRAP15 (As Many Rounds and Reps as Possible in 15 Minutes)

    • Bodyweight Only

      • 10 Burpees (half or full)

      • 50’ Unweighted Walking Lunge Steps

      • 60 Jump Rope Single Unders

      • 16 Side Lunge Steps (8 per direction)

    • DB Only

      • 6 Strict Burpees (sub. with 12 Burpees (half or full))

      • 50’ Double DB Suitcase Walking Lunges

      • 60 Jump Rope Single Unders or Double Unders

      • 16 Side Lunge Steps (8 per direction)

    • Full Equipment

      • 7 Strict Burpees (sub. with 14 full Burpees))

      • 50’ Double DB Front Rack Walking Lunges

      • 80 Jump Rope Double Unders

      • 16 Side Lunge Steps (8 per direction)

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

• Recovery

  • Orb Roll Glutes - 1 min. per side

  • Lax Ball Smash Traps - 1 min. per side

  • Calf Stretch - 1 min. per side

  • Foam Roller Chest Opener - 4 min.

Day 2

• Mobility / Range of Motion Development

  • Foam Roller Overhead Extensions

  • Reverse Snow Angels (5-seconds per direction)

  • Thread the Needles

  • Tabletop Thoracic Twists

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

  • 5 Push-up

  • 5 Unweighted Windmills (5 per side)

  • 5 Bird Dogs (5 per side)

  • 15 Jumping Jacks

• Strength (Hypertrophy)

  • In 30 minutes, 6 rounds

    • Bodyweight Only

      • 4-6 Partial Wall Walks

      • 15-18 Inverted Rows (sub with towel rows)

      • :20 Hollow Hold

      • 15-18 LIGHT Lateral Raises (use shoes if no DBs)

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

    • DB Only

      • 4-6 Wall Walks (can sub. with partial wall walks)

      • 12 Single DB Tripod Rows (12 per arm)

      • :30 Hollow Hold

      • 15-18 LIGHT Lateral Raises

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

    • Full Equipment

      • 4-6 Strict Handstand Push-Ups (can sub. with HSPU Eccentrics)

      • 8 Strict Pull-ups (can sub. with banded pull-ups)

      • :40 Hollow Hold

      • 15-18 LIGHT Lateral Raises

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

  • Log the number of push-ups you could perform unbroken (and without any pausing) in each set.

• Recovery

  • Orb Roll Pecs / Anterior Shoulder - 1 min. per side

  • Foam Roll Lats - 1 min. per side

  • Child’s Pose with Thread the Needle - 1.5 min per side

  • Banded Lat Stretch - 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

  • Banded Ankle Distraction

  • Rig-Assisted Deep Squat Hold

  • PVC Kang Squats

  • Boot Strappers

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

  • 6 Tempo Single DB Goblet Squats (3-second descent) (sub. with 12 Tempo Air Squats)

  • 8 Side-to-Side Lunges (8 per side)

  • 10 Hollow Rocks

  • 20 Mountain Climbers (Left + Right = 1)

• Strength:

  • In 12 minutes, aim for 5-6 rounds

    • Bodyweight Only

      • 8 Tempo Air Squats (with heels elevated - e.g., on a book) (3-second descent)

    • DB Only

      • 8 Tempo Single DB Goblet Squats (with heels elevated - e.g., on a plate) (3-second descent)

    • Full Equipment

      • 8 Tempo Single DB Goblet Squats (with heels elevated - e.g., on a plate) (3-second descent)

  • Log weight of heaviest successful set of unbroken heel-elevated Squats at tempo.

• Metcon

  • AMRAP10 (As Many Rounds and Reps as Possible in 10 Minutes)

    • Bodyweight Only

      • :30 Static Crab Pose Hold

      • 10 Plank Ups (Left + Right = 1)

      • :30 Forearm Plank Hold

      • 10 Single Leg Glute Bridges (10 per leg)

      • :30 Bear Pose Hold (knees off the ground)

    • DB Only

      • 24 Air Squats

      • 12 Offset Single DB Push-ups (6 per side)

      • 24 Plank Shoulder Taps (Left + Right = 1)

      • 12 Single DB Swings

    • Full Equipment

      • 8 Bar Facing Burpee

      • 12 Offset Slamball Push-ups (6 per side)

      • 8 Barbell Power Snatches

      • 12 Heavier American KB Swings

• Recovery

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

  • Foam Roll Glutes - 1 min. per side

  • Weighted LAX Ball Smash Traps - 1.5 min. per side

  • Couch Stretch - 1.5 min. per side

Day 5

• Mobility / Range of Motion Development

  • World’s Greatest Stretch

  • Wrist Circles

  • Thread the Needle

  • Deep Squat + Arm Rotation

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

  • :20 Banded Curl and Press (or :20 Pike Hold)

  • :20 Unweighted Windmills (switch arms halfway)

  • :20 Wring the Towel

  • :20 Walking Lunge + Trunk Twist

• Strength (Hypertrophy):

  • In 30 Minutes, 5 rounds

    • Bodyweight Only

      • 12 Bird Dogs (6 per side) (3-seconds per direction)

      • 12 Air Squats + 12 Jumping Squats

      • 12 Dead Bugs (1-sec. hold at both ends) (6 per side)

      • 12 Forward Lunges (6 per side) + 12 Jumping Lunges (6 per side)

      • 12 SLOW, LIGHT Bent Over Reverse Flies (use shoes if no DBs)

    • DB Only

      • 12 Double DB Piston Press (12 per arm)

      • 1:00 Single DB Goblet Deep Squat Hold

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

      • 1:00 Single DB Overhead Carry (switch halfway)

      • 12 SLOW, LIGHT Bent Over Reverse Flies 

    • Full Equipment

      • 12-15 Double KB Push Press

      • 1:00 Unbroken Barbell Front Squats (recommend no weight on bar)

      • 12 Sandbag Walking Lunges (6 per leg)

      • 1:00 Double KB Offset Overhead Carry (switch halfway)

      • 12-15 SLOW, LIGHT Bent Over Reverse Flies 

  • Log the combined weight of your heaviest successful sets of Squats, Lunges, and Carries as one weight (e.g., if I used 25s for the DB Only track across the board, my score would be 25# + (25# * 2) + 25# = 100#. Add other movement variations chosen in the notes.

• Recovery

  • Foam Roll Triceps - 1 min. per side

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

  • Banded Cross Body Stretch - 1.5 min. per side

  • Sleeper Stretch - 1 min. per side

Day 6

• Mobility / Range of Motion Development

  • Banded Active Straight Leg Raise

  • PVC Half Kneeling Lat Stretch

  • PVC Leg Swings

  • 90 / 90 Shinboxes (assisted or unassisted)

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

  • 5 Up Dog / Down Dog + Push-up

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

  • 15 Banded Pull-aparts

  • :20 Jump Rope Single Unders

• Metcon - “The Chief”

  • Five, Three-Minute Rounds (AMRAP3) with 1:00 rest between. Total 19:00.

    • *CALLOUT: After every 3-minute round, stop and rest 1:00. Pick up where you left off after resting. Score is total rounds and reps.

    • Bodyweight Only

      • 3 Burpee Broad Jumps

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

      • 9 Air Squats

    • DB Only

      • 3 Double DB Power Cleans

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

      • 9 Air Squats

    • Full Equipment

      • 3 Barbell Power Cleans (<45 / 95 / 135)

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

      • 9 Air Squats

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

• Accessory

  • In 10 Minutes, 3 rounds

    • Bodyweight Only

      • 12 Banded Half Kneeling Pallof Press (6 per side)

        • (can sub. with 12 Counter-Balanced Squats - use any odd object around the house)

      • 12 Tempo Starfish (1-sec. hold at both ends) (6 per side)

    • DB Only

      • 12 Banded Half Kneeling Pallof Press (6 per side)

        • (can sub. with 12 Counter-Balanced Squats - use any object)

      • 12 Tempo Starfish (1-sec. hold at both ends) (6 per side)

    • Full Equipment

      • 12 Banded Half Kneeling Pallof Press (6 per side)

        • (can sub. with 12 Counter-Balanced Squats - use a plate)

      • 12 Tempo Starfish (1-sec. hold at both ends) (6 per side)

• Recovery

  • Pigeon Stretch - 1.5 min. per side

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

  • Foam Roller Chest Opener - 1.5 min. per side

  • Legs Up The Wall (Wide Legged) - 2 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!