Hi all,

Welcome to week EIGHT of this cycle!

This week expect moderate volume, controlled tempo, and steady effort across your main lifts. You’ll see hinge and squat patterns continue, alongside a couple of conditioning-focused Metcons.

Keep control throughout the whole range of motion top of mind this week!

Let’s get it!

Day 1 

• Mobility / Range of Motion Development

  • Arm Circles

  • PVC Pass Throughs

  • Scapular Pull-ups

  • Up Dog / Down Dog + Push-up

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

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

  • 8 Inverted Rows

  • 8 Push-ups (incline or from toes)

  • :30 Jump Rope Single Unders

• Strength (Hypertrophy)

  • In 15 minutes, 5-6 rounds

    • Bodyweight Only

      • 12–15 Unweighted Windmills

      • 8–10 Ring Rows (sub. with 12-15 towel rows)

      • :20 Handstand Hold (sub. with Hand Plank Hold)

    • DB Only

      • 8 Single DB Half Kneeling Strict Press (8 per side)

      • 8 Double DB Bent Over Rows

    • Full Equipment

      • 6 Barbell Strict Press + 6 Barbell Push Press

      • 6–8 Strict Pull-ups

  • Log the weight of the heaviest successful, unbroken set of Strict press

• Metcon

  • 4RFT (Four Rounds For Time)

    • Bodyweight Only

      • 10 Burpees (half burpees or full burpees)

      • 10 Inverted Rows

      • 20 Jumping Jacks

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

    • DB Only

      • 10 Burpees (half burpees or full burpees)

      • 14 Double DB Push Press

      • 18 Single DB Goblet Walking Lunges (9 per side)

    • Full Equipment

      • 10 Chest-to-Bar Pull-ups (sub. with kipping pull-ups)

      • 14 Barbell Push Press

      • 18 Lighter Wall Balls (<10 or 14+)

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

• Recovery

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

  • Foam Roll Triceps - 1 min. per side

  • Banded Lat Stretch - 1.5 min. per side

  • Foam Roller Chest Opener - 2 min.

Day 2

• Mobility / Range of Motion Development

  • 90 / 90 Shinboxes (assisted or unassisted)

  • Banded Ankle Distractions

  • Deep Runner’s Lunge

  • Scorpions

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

  • 8 PVC Kang Squats

  • 8 Single Leg Glute Bridges (4 per side)

  • 8 Unweighted Good Mornings

  • :20 Lateral Hops over a Target

• Strength

  • In 20 Minutes, aim for 7-8 rounds

    • Bodyweight Only

      • 12 Tempo PVC Good Mornings (3-sec descent) (sub. with odd object in front rack to add weight)

      • 10 Unweighted Single Leg Romanian Deadlifts (5 per side)

      • 20 Double Leg Glute Bridges

    • DB Only

      • 8 Double DB Suitcase Deadlifts

      • 8 Single DB Swings

      • 8 Push-ups (incline or from toes)

    • Full Equipment

      • 8 Barbell Conventional Deadlifts

      • 8 HEAVY Russian KB Swings

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

  • Log the weight of the heaviest successful, unbroken set of deadlifts

• Metcon

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

    • Bodyweight Only

      • 50’ Bear Crawl + 50’ Reverse Bear Crawl

      • 10 Tuck-ups

      • 50’ Crab Walk

    • DB Only

      • 8 Double DB Power Cleans

      • 10 V-ups

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

    • Full Equipment

      • 10 Barbell Power Cleans

      • 10 Toes to Bar

      • 100’ Double KB Farmer’s Carry

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

• Recovery

  • Foam Roll Hamstrings - 1 min. per side

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

  • Foam Roll Lats - 1 min. per side

  • Legs Up the Wall - 2 min.

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

  • Rig-Assisted Deep Squat Hold

  • Banded Monster Walk (sub. with Wall Sit)

  • Adductor Rockbacks

  • World’s Greatest Stretch

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

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

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

  • 12 Unweighted Reverse Lunges (6 per side)

  • :30 Jump Rope Single Unders

• Strength (Hypertrophy):

  • E3MOM18 (6 rounds of 3:00 apiece, total 18 minutes)

    • Bodyweight Only

      • 10–12 Tempo Air Squats (3-sec descent)

      • 8 Jumping Squats

      • :30 Wall Sit

    • DB Only

      • 8-10 Double DB Front Squats

      • :30 Forearm Plank Hold

    • Full Equipment

      • 8-10 Barbell Front Squats

      • :30-:40 Double KB Front Rack Hold

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

• Metcon

  • 3RFT (Three Rounds for Time)

    • Bodyweight Only

      • 20 Air Squats

      • 20 Sit-ups

      • 100m Run for time

    • DB Only

      • 12 Single DB Goblet Squats

      • 20 Scissor Kicks (Left + Right = 1)

      • 150m Run for time

    • Full Equipment

      • 10 Barbell Front Rack Reverse Lunges (5 per side)

      • 16 Plank DB Push and Pull (8 per side)

      • 250m Row for time

  • Log the slowest of your three Run (or Row) times.

• Recovery

  • Foam Roll Quads - 1 min. per side

  • Foam Roll Glutes - 1 min. per side

  • Banded Quad Stretch - 1.5 min. per side

  • Pigeon Stretch - 1.5 min. per side

Day 5

• Mobility / Range of Motion Development

  • Up Dog / Down Dog

  • Deep Squat + Arm Rotation

  • Wrist Circles

  • Thread the Needle

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

  • 4 Inchworm + Push-ups

  • 8 Unweighted Windmills (4 per side)

  • 12 Hollow Rocks

  • 24 Jumping Jacks

• Metcon

  • EMOM30 (Every Minute on the Minute for 30 Minutes)

    • Bodyweight Only

      • Minute 1: :40 Sprint (or Run)

      • Minute 2: 10 Burpee Broad Jumps (sub. with full burpees or half burpees)

      • Minute 3: :40 Jumping Squats (sub. with :40 Jumping Jacks)

      • Minute 4: 20 Jackknives (10 per side)

      • Minute 5: :40 Plank Shoulder Taps (Left + Right = 1)

      • Minute 6: Rest

    • DB Only

      • Minute 1: :40 Sprint (or Bike)

      • Minute 2: 10 Double DB Push Press

      • Minute 3: :40 Single DB Thrusters (count each side) (switch halfway)

      • Minute 4: 20 Jackknives (10 per side)

      • Minute 5: :40 Alternating Single DB Devil’s Press (count each side)

      • Minute 6: Rest

    • Full Equipment

      • Minute 1: 9/12 Bike Cals

      • Minute 2: 10 Barbell Shoulder-to-Overhead

      • Minute 3: :40 Single DB Thrusters (count each side) (switch halfway)

      • Minute 4: 20 Jackknives (10 per side)

      • Minute 5: :40 KB Hang Snatch (count each side) (switch halfway)

      • Minute 6: Rest

  • Log total combined reps from Minute 3 and Minute 5 together for one big score. Add 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

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

  • Couch Stretch - 1.5 min. per side

Day 6

• Mobility / Range of Motion Development

  • Wring the Towel

  • Sleeper Stretch

  • Reverse Snow Angels 

  • PVC Around the Worlds

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

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

  • 8 Single DB Pull-Throughs (4 per side)

  • 8 Inverted Rows 

  • 32 Mountain Climbers (Left + Right = 1)

• Capacity

  • 5RFT (Five Rounds For Time)

    • Bodyweight Only

      • 15 Push-ups (incline or from toes)

      • :20 Pike Hold

      • 15 Inverted Rows 

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

      • 15 Burpees (half burpees or full burpees)

    • DB Only

      • 12 Double DB Bench Press

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

      • 24 Single DB Pull-throughs (12 per side)

      • 100’ Single DB Overhead Carry (switch halfway)

      • 12 Double DB Thrusters

    • Full Equipment

      • 12 Double DB Bench Press

      • 100’ Double KB Offset (Mixed Grip) Overhead Carry (switch halfway)

      • 24 Single DB Pull-throughs (12 per side)

      • 5-7 Handstand Push-ups (sub. with 3-5 Wall Walks)

      • 12 Barbell Thrusters 

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

• Recovery

  • Orb Roll Pec - 1 min. per side

  • Foam Roll Lats - 1 min. per side

  • Banded Cross Body 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!