Hi all,

Welcome to Week SIX of our Fall cycle! This week is about building on the strength you’ve banked while keeping movement variety high. Expect fresh selections across every pattern - with two hypertrophy sessions.

Move with crisp positions first, then nudge load up only if your reps stay clean.

Let’s get it!

Day 1 

• Mobility / Range of Motion Development

  • Arm Circles

  • Scapular Pull-ups

  • Reverse Snow Angels

  • Deadbugs

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

  • 8 Double DB Strict Press (sub. with PVC)

  • 8 Inverted Rows 

  • 8 Banded Curl and Press

  • 8 Push-ups (incline or from toes)

• Strength:

  • In 20 minutes, 8 rounds

    • Bodyweight Only

      • :20 Pike Hold (sub. with Forearm Plank Hold)

      • 5 Banded Pull-ups (sub. with 10 towel ring rows)

    • DB Only

      • 5 Single DB Half Kneeling Strict Press (5 per side)

      • 5 Single DB Sumo Deadlift High Pulls (5 per side)

    • Full Equipment

      • 5 Barbell Strict Press

      • 5 Strict Pull-ups

  • Log the heaviest weight completed for an entire, unbroken set of Strict Press.

• Metcon:

  • AMRAP8 (As Many Rounds and Reps as Possible in 8 Minutes)

    • Bodyweight Only

      • :40 Forearm Plank Hold

      • 16 Jumping Squats (sub. with 32 Air Squats)

    • DB Only

      • 100' Single DB Overhead Carry (switch halfway)

      • 16 Single DB Thrusters (8 per side)

    • Full Equipment

      • 100' Double KB Overhead Carry 

      • 16 Wall Balls

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

• Recovery

  • LAX Ball Smash T-spine - 1.5 min. per side

  • LAX Ball Smash Pec/Anterior Shoulder - 1.5 min. per side

  • Foam Roll Lats - 1 min. per side

  • Tricep Smash on Barbell in Rack - 1 min. per side

Day 2

• Mobility / Range of Motion Development

  • 90 / 90 Shinboxes (assisted or unassisted)

  • Adductor Rockbacks

  • PVC Kang Squats

  • PVC Leg Swings

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

  • 12 Unweighted Single Leg RDLs (6 per side)

  • 12 Double Leg Glute Bridges

  • 10 Unweighted Windmills (5 per side)

  • :30 Jump Rope Single Unders

• Capacity (for quality)

  • In 25 Minutes, aim for 5+ rounds

    • Bodyweight Only

      • 24 Unweighted Walking Lunge Steps (12 per side)

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

      • :20 Tuck Hold

      • 50' Bear Crawl + 50' Reverse Bear Crawl

    • DB Only

      • 12 Single DB Goblet Reverse Lunges (12 per side)

      • 12 Double DB Push Press

      • :30 Hollow Rocks

      • 100' Single DB Farmer’s Carry (switch halfway)

    • Full Equipment

      • 10 Double DB Suitcase Box Step Ups (10 per side)

      • 12 Double DB Push Jerk

      • :30 L-sit

      • 100' Double KB Farmer's Carry

  • Log total rounds and reps completed in allotted time

• Recovery

  • Orb Roll Quads - 1 min. per side

  • Orb Roll Hip Flexors - 1 min. per side

  • Banded Pigeon Stretch (from rig) - 1.5 min. per side

  • Couch Stretch - 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

  • World’s Greatest Stretch

  • Rig-Assisted Deep Squat Hold

  • Banded Monster Walk (sub. with Wall Sit)

  • Banded Ankle Distractions

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

  • 8 Single DB Goblet Squats (sub. with 16 Air Squats)

  • 8 Unweighted Reverse Lunges (8 per side)

  • 6 Unweighted Box Step-ups (6 per side)

  • 6 Unweighted Split Squats (6 per side)

• Strength (Hypertrophy):

  • E2:30OM15 (6 rounds of 2:30 apiece, total 15 minutes)

    • Bodyweight Only

      • 8 Unweighted Bulgarian Split Squats with hold (8 per side)

    • DB Only

      • 12 Double DB Front Squats

    • Full Equipment

      • 12 Barbell Front Squats

  • Log the weight of the heaviest successful set of unbroken squats.

• Metcon

  • 2RFT (Two Rounds for Time)

    • Bodyweight Only

      • 20 Air Squats

      • 20 Sit-ups

      • 40 Mountain Climbers (Left + Right =1)

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

      • 50' Crab Walk 

      • 150m Run

    • DB Only

      • 20 Unweighted Box Step-ups (10 per side)

      • 20 Jackknives (Left + Right = 1)

      • 15 Double DB Front Squats

      • 15 Single DB Russian Twists (Left + Right = 1)

      • 50’ Double DB Front Rack Carry

      • 200m Run

    • Full Equipment

      • 20 Single DB Weighted Box Step-ups (10 per side)

      • 20 Sit-ups

      • 15 Barbell Front Squats 

      • 15 Med Ball Russian Twists (Left + Right = 1)

      • 50’ Double KB Front Rack Carry

      • 250m Row

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

• Recovery

  • Foam Roll Adductors - 1 min. per side

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

  • Banded Pigeon Stretch (from Rig)

  • Feet Elevated Figure Four Stretch - 1.5 min. per side

Day 5

• Mobility / Range of Motion Development

  • Deep Squat + Arm Rotation

  • Up Dog / Down Dog + Push-up

  • Scorpions

  • Deep Runner’s Lunge

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

  • 4 Inchworm + Push-ups

  • 6 Cossack Squats (Assisted or Unassisted) (3 per side)

  • 8 Plank Shoulder Taps (8 per side)

  • 10 Single Leg Glute Bridges (5 per side)

  • 12 Half Burpees

• Strength (Hypertrophy)

  • E3MOM15 (5 rounds of 3:00 apiece, total 15 minutes)

    • Bodyweight Only

      • 15 Band-only Deadlifts

      • 8 Unweighted Single Leg Romanian Deadlifts (8 per side)

    • DB Only

      • 5 Double DB Suitcase Deadlifts 

      • 12 Light Double DB Romanian Deadlifts

    • Full Equipment

      • 5 Barbell Conventional Deadlifts 

      • 12 Light Double KB Romanian Deadlifts

  • Log the weight of the heaviest set of successful, unbroken conventional (or suitcase) deadlifts.

• Metcon

  • AMRAP14 (As Many Rounds and Reps as Possible in 14 minutes)

    • Bodyweight Only

      • Minute 1 - :40 Sprint

      • Minute 2 - 10 Burpees (half burpees or full burpees)

      • Minute 3 - :40 Sprint

      • Minute 4 - 15 Tuck-ups

    • DB Only

      • Minute 1 - :40 Run/Bike for Calories

      • Minute 2 - 10 Double DB Push Press 

      • Minute 3 - :40 Run/Bike for Calories

      • Minute 4 - 12 Double DB Bent Over Rows

    • Full Equipment

      • Minute 1 - 16/20 cal Row

      • Minute 2 - 8 Barbell Push Press

      • Minute 3 - 16/20 cal Row

      • Minute 4 - 10 Kipping Pull-ups

  • Log total distance (or calories) completed in allotted time, adding variations and weights chosen in the notes.

• Recovery

  • Foam Roll Hamstrings - 1 min. per side

  • Foam Roll Glutes - 1 min. per side

  • Banded Active Straight Leg Raise - 1.5 min. per side

  • Banded Supine Straight Leg Cross Body Stretch - 1.5 min. per side

Day 6

• Mobility / Range of Motion Development

  • Wring the Towel

  • Sleeper Stretch

  • Reverse Snow Angels 

  • Wrist Circles

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

  • 8 Push-ups (incline or from toes)

  • 8 Inverted Rows

  • 8 Jumping Squats (sub. with 16 Jumping Jacks)

  • 16 Plank Jacks

• Strength (Hypertrophy)

  • In 9 minutes, 6 sets

    • Bodyweight Only

      • 12–15 Deficit Push-ups

    • DB Only

      • 12–15 Double DB Bench Press

    • Full Equipment

      • 10–12 Barbell Bench Press 

  • Log the weight of the heaviest set of successful, unbroken bench press, adding variations and rep count in the notes.

• Metcon

  • For Time (Capped at 21 Minutes)

    • Bodyweight Only

      • 200 Jump Rope Single Unders

      • 40 Burpee Broad Jumps 

      • 120 Mountain Climbers (Left + Right = 1)

      • 80 Plank Jacks

      • 200 Jump Rope Single Unders

    • DB Only

      • 200 Jump Rope Single Unders or Double Unders

      • 50 Double DB Power Cleans 

      • 50 Double DB Thrusters 

      • 50 Single DB Devil’s Press (25 per side)

      • 50 Lateral Burpees over Target

    • Full Equipment

      • 120/150 cal Row

      • 50 Barbell Power Cleans

      • 50 Bar Facing Burpees 

      • 50 Barbell Thrusters 

      • 150 Ball Slams (Catch on Rebound)

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

• Recovery

  • Orb Roll Pec - 1 min. per side

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

  • Pigeon Stretch - 1.5 min. per side

  • Foam Roller Chest Opener - 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!