Hi all,

Welcome to Week SEVEN of our Fall cycle! We have a few tempo movements this week, take the tempo as a 3-second descent every rep. We’re over halfway through this fall cycle now!

Let’s get it!

Day 1 

• Mobility / Range of Motion Development

  • World’s Greatest Stretch

  • Low Runner’s Lunge

  • Adductor Rock Backs

  • Up Dog / Down Dog + Push-up

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

  • 8 Unweighted Single Leg Romanian Deadlifts (4 per side)

  • 8 Double Leg Glute Bridges 

  • 8 Inverted Row (aka Australian Pull-up)

  • 24 Mountain Climbers (Left + Right = 1)

• Strength (Hypertrophy):

  • In 16 minutes, 4 rounds

    • Bodyweight Only

      • 12-15 Band-only Deadlifts 

      • 24 Unweighted Reverse Lunges (12 per side)

      • 20 Hollow Rocks

    • DB Only

      • 12-15 Double DB Romanian Deadlifts 

      • 12 Single DB Goblet Reverse Lunge (6 per side)

      • 20 Hollow Rocks

    • Full Equipment

      • 12-15 Double DB Romanian Deadlifts

      • 12 Single DB Goblet Reverse Lunge (6 per side)

      • 20 Hollow Rocks

  • Log the heaviest weight completed for an entire, unbroken set of Romanian Deadlifts.

• Metcon:

  • 4RFT (Four Rounds for Time)

    • Bodyweight Only

      • 150m Run

      • 10 Burpee Broad Jumps 

      • 20 Plank Jacks

    • DB Only

      • 150m Run

      • 10 Double DB Thrusters

      • 12 Double DB Bent Over Rows

    • Full Equipment

      • 12/15 Row Calories

      • 12 Barbell Push Press

      • 9 Kipping Pull-ups (sub. with Jumping Pull-ups)

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

• Recovery

  • Foam Roll Hamstrings - 1 min. per side

  • Foam Roll Glutes - 1 min. per side

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

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

Day 2

• Mobility / Range of Motion Development

  • PVC Around the Worlds

  • Wrist Circles

  • 90 / 90 Shinboxes (assisted or unassisted)

  • Clamshells (banded)

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

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

  • 8 Inverted Rows 

  • 8 Unweighted Reverse Lunges (8 per side)

  • 8 Push-ups (incline or from toes)

• Capacity (for quality)

  • In 25 Minutes, aim for 5+ rounds

    • Bodyweight Only

      • :20 Pike Hold

      • 10 Ring Rows (sub. with 10 towel ring rows)

      • :20-:30 Handstand Hold (sub. with Forearm Plank Hold)

      • 12 Unweighted Tempo Split Squats (6 per side)

    • DB Only

      • 6 Single DB Half Kneeling Strict Press (6 per side)

      • 6 HEAVY Single DB Snatch (6 per side)

      • 8 Single DB Pull-throughs (8 per side)

      • 12 Single DB Goblet Tempo Split Squats (6 per side)

    • Full Equipment

      • 5 Barbell Strict Press

      • 5 Strict Pull-ups (sub. with eccentrics or weighted)

      • 8 Barbell Half-Kneeling Landmine Press (8 per side)

      • 12 Single DB Goblet Tempo Bulgarian Split Squats (6 per side)

  • Log total rounds and reps completed in allotted time

• Recovery

  • 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

  • Banded Cross Body 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

  • ABCs Foot Circles

  • Scorpions

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

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

  • 8 Unweighted Box Step-ups (4 per side)

  • 8 Plank Shoulder Taps (8 per side)

  • :30 Jump Rope Single Unders

• Strength (Hypertrophy):

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

    • Bodyweight Only

      • 24 Unweighted Walking Lunge Steps 

      • 6-12 Banded Curl and Press

    • DB Only

      • 18 Double DB Suitcase Walking Lunge Steps 

      • 6-12 Heavier Double DB Push Press

    • Full Equipment

      • 18 Double KB Front Rack Walking Lunge Steps 

      • 6-12 Heavier Barbell Push Jerk

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

• Metcon

  • 2RFT (Two Rounds for Time)

    • Bodyweight Only

      • 20 Box Step-downs (10 per side)

      • 10 Pause Push-ups (incline or from toes)

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

    • DB Only

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

      • 10 Pause Push-ups (incline or from toes)

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

    • Full Equipment

      • 20 Double DB Suitcase Box Step Ups 

      • 10 Push-ups (hand release)

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

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

• Recovery

  • Orb Roll Quads - 1 min. per side

  • Orb Roll Hip Flexors - 1 min. per side

  • Foam Roll Upper Back - 1 min. total

  • Foam Roller Chest Opener - 5 min.

Day 5

• Mobility / Range of Motion Development

  • Banded Monster Walk (sub. with Wall Sit)

  • Banded Ankle Distractions

  • Deep Squat + Arm Rotation

  • PVC Kang Squats

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

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

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

  • 20 Plank Jacks

  • 20 Mountain Climbers (Left + Right = 1)

• Strength

  • 5-6 rounds in 20 minutes

    • Bodyweight Only

      • 20 Air Squats with Mini Band (sub. with 3-sec. hold if no band)

    • DB Only

      • 8 Double DB Front Squats

    • Full Equipment

      • 8 Barbell Back Squats

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

• Metcon

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

    • Bodyweight Only

      • 12 Air Squats

      • 50′ Bear Crawl

      • 20 Jackknives (Left + Right = 1)

    • DB Only

      • 12 Double DB Front Squats 

      • 50′ Single DB Farmer’s Carry (switch halfway)

      • 12 Leg Lifts (with weight overhead)

    • Full Equipment

      • 10 Lighter Barbell Front Squats

      • 50’ Double KB Front Rack Carry

      • 8 Toes to Bar

  • Log total rounds and reps completed in allotted time, adding variations and weights 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) - 1.5 min. per side

  • Couch Stretch - 1.5 min. per side

Day 6

• Mobility / Range of Motion Development

  • Wring the Towel

  • Sleeper Stretch

  • Wrist Circles

  • Reverse Snow Angels 

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

  • 4 Inchworm + Push-ups

  • 4 Unweighted Windmills (4 per side)

  • 8 Single DB Pull-Throughs (8 per side)

  • 8 Half Burpees

• Capacity

  • For Quality, in 35 minutes

    • Bodyweight Only

      • 25 Mountain Climbers (Left + Right =1)

      • 20 Tuck-ups

      • 15 Push-ups (incline or from toes)

      • 10 Burpees (half burpees or full burpees)

      • 50' Crab Walk 

    • DB Only

      • 10 Single DB Thrusters (5 per side)

      • 15 V-ups

      • 20 Push-ups (incline or from toes)

      • 150m Run

      • 10 Burpees (half burpees or full burpees)

    • Full Equipment

      • 10 Barbell Thrusters 

      • 15 V-ups (unbroken)

      • 20 Push-ups (from toes or hand release)

      • 150m Run

      • 10 Burpees (full burpees or strict burpees)

  • Log total rounds and reps completed in allotted time, adding variations and weight 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

  • Wide Legs up the Wall - 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!